Lots more Dals, Bean/Lentil Stews here
Black gram/ Urad Whole (Black Matpe Bean)
Black gram is different than black lentils. Black gram looks like a black mung bean, fat and cylindrical, while black lentils(beluga) are black colored flat lentils. You can use black lentils or other lentils in this recipe if you don’t have black gram. I have only seen it in Indian stores and online, so it can be difficult to come by.
Red Kidney Beans
Whole Urad lentils, Vigna mungo, black gram or black lentil are these pretty lentils which look like black Mung beans. The beans are available as whole or split or split+skinned like most whole lentils in India.
Ground into flour or soaked and fermented, urad is also extensively used in South Indian culinary preparations, such as dosa crepes, idli – steamed lentil cakes, vada – savory doughnuts, and Papad/Papadum.
Black gram is rich in good protein, vitamin A, B1 and B3 and has small amount of thiamine, riboflavin, niacin and vitamin C in it.
Red Kidney Beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, kidney beans provide virtually fat-free high quality protein.
Heat oil. Add cumin seeds and cook until fragrant.
Add garlic, ginger, chili and cook until golden.
Add onions and cook until translucent.
Add tomatoes, asafoetida, garam masala and cook until tomatoes are tender.
Add tempering to cooked beans. Add milks, mix well.
Cook until the beans are mushy.
Serve hot topped with a dollop of vegan butter or olive oil. The pictured Dal is cooked in a pressure cooker that breaks the beans down really well. If using slow cooker or crockpot to cook the dal, mash some of the dal with a spatula.
- 1 cup whole black gram Urad Whole or use black lentils
- 1/2 cup kidney beans Rajma
- 3.5 cups water
- 1 teaspoon salt or to taste
- 1/2 teaspoon red chili powder or cayenne or to taste
- 2 tsp oil
- 1 teaspoon cumin seeds
- 2-3 green chilis finely chopped I use Serrano chili pepper
- 1 inch ginger finely chopped
- 5-6 garlic cloves finely chopped
- 1 medium size onion chopped
- 1/8 teaspoon asafoetida hing
- 1/2 teaspoon turmeric powder
- 2 medium size tomatoes chopped
- 1 teaspoon garam masala regular or punjabi
- 1 Tablespoon dried fenugreek leaves Kasoori methi, or Use a 1/2 teaspoon fenugreek/methi seeds-Optional
- 2 Tablespoons Almond milk
- 1/4 cup Cashew milk I used So delicious Cashew milk. Or Soak cashews and blend to make milky cashew cream.
- Vegan butter such as Earth Balance as needed
- Soak the lentils and beans overnight.
- Pressure cook black gram and Kidney beans in 3.5 cups of water with salt and chili powder for 3-4 whistles (25 minutes at high pressure once pressure has reached).
- Or use a slow cooker to cook urad beans and keep ready. Kidney beans cannot be cooked in a slow cooker from raw state, so use 1 cup cooked canned beans.
- In a large pan, add oil and heat on medium-high heat.
- Add cumin seeds and cook till they start to change color.
- Add ginger, garlic and green chili and saute until golden.
- Add onion, asafetida and cook until translucent.
- Add the tomato and turmeric and cook until tomatoes are mushy. (13-15 minutes till this step).
- Add the cooked black gram, kidney beans and the water they were cooked in.
- Add garam masala, fenugreek and the milks. Mix, taste and adjust salt.
- Add more water if the mixture is too thick.
- Simmer on low heat till the dals/beans are totally soft. Mash some of the lentils with the spatula. 30 minutes.
- Or Pressure cook for 5 minutes at high pressure once the pressure has reached. (1 whistle + simmer for 5)
- Top with a small dollop of vegan butter or olive oil and cilantro.
- Serve with Roti/Naan flatbread or Rice Pilaf or other cooked grains like Quinoa, millet.
There are several types of pressure cookers. Some have different pressure settings. The one I use has a whistle top which acts as the pressure regulator(this model ). And it only has setting for high pressure. When the pressure inside builds up to high pressure, the pressure regulator automatically releases a little pressure at intervals to keep it maintained at a safe high pressure. That release sounds like a whistle because of the sudden steam release, which is counted to time the cooking as I have learnt from mom :).
Nutritional values based on one serving