Sweet Chana Dal

Prep Time

10 minutes

Prep Notes

Bean Soaking Time: 1 hour

Cooking Time

60 minutes

Yields

4 servings

Ingredients

• 1 cup chana dal (small, split chickpeas)

• 6 cups water

• 1 tbsp ghee (or olive oil, if you don't have ghee)

• 1/2 tbsp cumin seeds

• 1 tsp grated ginger

• 2 tomatoes cut into wedges

• 4 tbsps dry coconut flakes

• 1 tbsp maple syrup

• 1/2 tsp sea salt

Directions

1. If you have time, pour the dried chana in a bowl and cover with fresh water for an hour. This soaking will help speed up your cooking time.

2. Bring water and dal to boil.

3. Lower heat to simmer and cook 45 minutes.

4. Skim foam off the top as you notice it forming.

5. Heat olive oil or ghee in a frying pan on medium heat.

6. Add cumin seeds and grated ginger to dal and cook 3 minutes.

7. Stir and continue cooking until beans are thoroughly cooked for about 10 more minutes.

8. Remove dal from pot and add tomatoes, coconut flakes, syrup, and salt.

9. Mix well and serve.

Notes

Chana is a variety of chickpea that is small and split in half. Chana dal is a common dish in India, typically made as a thick soup and served with chapattis (flatbreads), rice, and other vegetable dishes. This recipe is one example of the many ways to make chana dal.

• Look for organic chana in the bulk section of your health food store or in a specialty Indian market. If you can’t find it, substitute with yellow split peas.

Kidney Bean Spread

Prep Time

10 minutes

Prep Notes

Cooking Time

n/a

Yields

10 servings

Ingredients

• 2-3 cups cooked kidney beans plus 

• 1/4 cup bean liquid

• 3 tbsps brown rice vinegar

• 2 cloves garlic

• 3 tbsps olive oil

• 1/2 tsp sea salt

• 1/4 cup minced cilantro

• 1/4 cup minced green onions

Directions

1. Combine 2 cups of beans, bean juice, vinegar, garlic, oils and salt in a food processor or blender.

2. Process until smooth and creamy. If you want a thicker dip add the extra cup of beans 1/4 cup at a time until you reach the desired consistency.

3. Transfer to a bowl.

4. Add salt, cilantro and green onions and mix with a spoon.

5. Taste and adjust seasonings as necessary.

6. Serve with cut up veggies or chips.

Notes

You can use canned beans. Wash them well, and add 1/4 cup water instead of cooking liquid. 

Basic Aduki Beans

Prep Time

10 minutes

Cooking Time

70 minutes

Yields

4 people

Ingredients

• 1 cup aduki beans

• 5-inch piece of kombu

• 4 cups water

• 2 bay leaves

• 1 teaspoon sea salt

Directions

1. Wash beans.

2. Place kombu and aduki beans in a pot.

3. Cover with water at 2 inches above the level of the beans.

4. Bring water to boil.

5. Add bay leaves.

6. Cover and simmer for 1 hour.

7. Check periodically, adding extra water if necessary so beans do not dry out or stick to pot.

8. Allow beans to cook until they are soft enough for your taste. Add salt.

9. Drain excess water if necessary.

Notes

To check for softness, take a couple of beans out from your pot and squeeze them between your thumb and pointer finger. If beans press easily, they are finished. If they feel hard in the middle, they need more time.