To put theory to practice, here's my straightforward and delicious recipe for dahl.  It features red lentils, a small quick-cooking legume that softens and forms a thick stew-like mixture when combined with vegetables and spices.  Red lentils are a rich source of protein, fibre, B vitamins such as folate and thiamin, and minerals such as iron, molybdenum, manganese, phosphorus, potassium and copper.  When combined with a grain such as quinoa or rice, this combination forms a complete protein source.

This recipe also features turmeric (Curcuma longa), a relative of ginger that is widely recognized for its anti-inflammatory properties. 

Turmeric is associated with a myriad of health benefits, including protection against liver damage, anti-cancer effects, and reduction of inflammation in arthritis.  Dr Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine, is a proponent of using turmeric abundantly in cooking.  He also points out the research showing that turmeric is much better absorbed when combined with black pepper.  For the recipe below, at least 1-2 tsp of turmeric and 1-2 tsp of freshly ground pepper is recommended.  The rest of the spices can be added to taste.  Enjoy!

Scarlett's Spicy Dahl

Bring to a boil 1 cup red lentils and 3 cups water, then reduce heat to simmer.  Stir occasionally – they’ll thicken up as they cook. In a separate pot, bring to a boil 1 cup quinoa and 2 ½ cups water, then reduce heat to simmer.

In a frying pan, sauté a variety of vegetables in olive oil or coconut oil: Onions, red pepper, green pepper, leeks (the green and white parts!), zucchini, green peas, celery, garlic

Then add spices to taste:
Turmeric (1-2 tsp)
Cayenne
Coriander
Chili pepper flakes
Cumin (ground and whole seeds)
Salt
Pepper (1-2 tsp; freshly ground is best)

Once the lentils have thickened up, add the veggies to the lentils and see how it tastes.  At this point, you can definitely add more spices – I also like to add a little more olive oil at the end for more flavour.
Serve dahl over a bed of quinoa (or rice!)

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Sources:
http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html
http://whfoods.org/genpage.php?tname=foodspice&dbid=52
http://www.flickr.com/photos/fotoosvanrobin/3825527595/

As promised, in an effort to decrease consumption of canned foods (see my previous post on BPA in Canned Food), this week I'll give some guidance on how to cook beans from scratch!

The First Step - Measuring
Dried beans yield approximately 3 times the amount once cooked.  So, 1 cup of dried beans = 3 cups cooked beans.

The Next Step - Soaking
After rinsing, soak beans overnight in a glass jar containing 3 times their volume of cold water.  In the morning, drain the beans and put them in your favourite cooking pot with the same amount of fresh water.

The Next Next Step - Cooking
Choose your favourite bean from the chart below to determine their cooking time.  Bring water and beans to a boil, then reduce to a simmer.  Allow to cook until soft and easily mashed, then drain the beans.

The Final Step - Eating
From hearty chili to summer bean salad, there are countless ways to enjoy cooked beans!  In my next post, I'll share with you one of my favourite original recipes using red lentils:  Scarlett's Spicy Dahl

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Sources:
http://whatscookingamerica.net/Vegetables/driedbeantip.htm
http://www.flickr.com/photos/sifu_renka/3982690279/