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Vegan實習生

Jan 11, 2022

家傳印度濃湯 Delightful Dal

慢火燉煮扁豆和綜合蔬菜，營養又有飽足感的經典印度家鄉料

扁豆湯(Dal)是一道源自印度河谷文明時期(公元前3300年至前1300年)的家常料理，以溫火慢煮，融合超級食物小扁豆、季節蔬菜，還有抗發炎的薑黃、大蒜等食材，香氣多層次，含有豐富的蛋白質且好消化，能充分滋養身體，一年四季不分年紀都十分適合。扁豆湯使用不同的豆類能有不同的料理變化，豐富的香料讓扁豆湯在重新加熱後呈現更濃郁的香氣。

Introducing a staple food from as long ago as the indus valley civilization, a protein rich, easily digestible, and flavourful source of nutrition for all weather, ages, and times of day. Lentil Soup (Dal). A slow cooked and filling blend of anti-inflammatory spices (ie:turmeric), seasonal vegetables, and superfood lentils to recharge, comfort, and satisfy. Dal comes in a variety of forms based on the chosen lentils, but rest assured the dish always improves in flavor for the very next day.

Roma Mehta家傳食譜 (約四人份)

【食材準備】

扁豆濃湯

綠豆仁一杯(約230ml)
辣椒兩根(剖半)
薑末些許
薑黃粉一茶匙
鹽些許

香料爆香

椰子油或橄欖油兩茶匙
孜然兩茶匙
咖哩葉些許(新鮮、乾燥皆可)
蒜粒三到四瓣
辣豆湯粉兩茶匙
羅望子醬兩茶匙
香菜些許(裝飾用)

【Ingredients】

Lentil Soup

- 1 cup yellow mung lentils
- 2 green or red chillies, slit down the middle (optional)
- 1 inch ginger (grated)
- 1 tsp turmeric
- Salt to taste

For the tempering

- 2 tsp coconut oil or olive oil
- 1 tsp cumin seeds
- A few curry leaves (fresh or dry)
- 3-4 sliced garlic cloves
- 2 tbsp sambhar powder
- 2 tbsp tamarind sauce
- Fresh coriander leaves for garnish

【料理步驟】

扁豆濃湯

1.將綠豆仁洗淨，浸泡約20分鐘
2.綠豆仁加入四杯水、剖半辣椒、薑末、薑黃粉、鹽，煮至沸騰。
3.轉中火將綠豆仁煮到鬆軟(約15-20分鐘)
4.以打蛋器攪拌至滑順濃稠

香料爆香

1.於平底鍋加熱椰子油或橄欖油
2.加入孜然、咖哩葉，加入至香氣出現
3.加入蒜粒，翻炒至焦糖色
4.加入辣豆湯粉、羅望子醬，攪拌均勻
5.將炒熱的香料加入綠豆仁濃湯中，攪拌均勻
6.擺上香菜葉作裝飾，可搭配米飯食用
亦可於扁豆濃湯中加入馬鈴薯、紅蘿蔔、花椰菜、豆類等季節蔬菜，口感及營養更豐富。

【Directions】

Lentil Soup

1. Wash lentils thoroughly until water is clear.
2. Leave to soak for approximately 20 minutes.
3. Add 4 cups of water and dal to a large pot for cooking.
4. Toss in the grated ginger, slit chillies, turmeric, salt and bring to a boil.
5. Cook on medium flame until lentils are soft and mushy (about 15-20 minutes)
6. Use a whisk to make a smooth texture (do not use a blender)

Making the tempering

1. Heat 2 tsp coconut oil or olive oil in a small pan.
2. Add cumin seeds and curry leaves until the cumin releases fragrance and is roasted.
3. Add chopped garlic and fry until garlic is lightly browned.
4. Add 2 tbsp sambhar powder.
5. Add 2 tbsp tamarind sauce. Stir well.
6. Take off fire, add tempering to cooked dal.
7. Garnish with fresh coriander leaves and serve with rice.
8. Adjust salt if needed.
Variations : Add cubed boiled potatoes, parboiled carrots, cauliflower, beans to cooked dal before tempering.

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