Women's Health - UK (2019-07)

Women’s Health JULY 2019 | 45

ONE-POT DAAL AND BROAD BEAN PAKORAS

INGREDIENTS

1 tbsp oil • 1 onion,

chopped • 4 garlic

cloves, crushed • ½-1

tsp dried chilli flakes

• 2 tsp mustard seeds
  (optional) • 2 tsp
  ground cumin • 2 tsp
  ground coriander • 1
  tsp ground turmeric


• 1 tsp ground ginger •
  250g Puy lentils, rinsed


• 400g tin of chopped
  tomatoes • juice of ½ a
  lemon • 500ml chicken
  stock (see left) •
  leftover roast chicken,
  cut into chunks • salt
  and pepper • pureed
  veg (optional, see left)


• natural yoghurt, to
  serve (optional) •
  large handful each of
  fresh coriander and
  mint, chopped, to serve
  For the pakoras: the
  leftover broad bean
  pods • 1 onion, chopped


• 1 medium potato,
  washed and grated •
  juice of ½ lemon • ½-1
  tsp chilli flakes • 1 tsp
  ground ginger • 2 tsp
  cumin seeds • 1 tsp
  garam masala • 1 tsp

turmeric • 1 tsp salt • 1

tbsp oil • large handful

each of fresh coriander

and mint, chopped •

100g gram flour, sifted

METHOD

1 | Preheat the oven to

200°C. Meanwhile, heat

the oil in a large pan,

add the onion and

sweat for 10 mins or so

until soft and golden.

Then add the garlic

and spices, and stir for

a few mins. You’ll hear

the mustard seeds

popping and the spices

will smell, well, spicy.

Careful you don’t burn

them – Burnt Spice was

not one of the gang.

2 | Add the lentils and

coat them in the oil

before adding the

tomatoes, lemon juice

and chicken stock. Swill

some water into the

empty tomato tin and

add it to the pan, then

chuck in the chicken.

THE EXPERT

Victoria Glass,

food writer, recipe

developer and

author of Too Good

To Waste: How To

Eat Everything

(£14.99, Nourish)

354

cals

10 G

fat

26 G

protein

44 G

carbs

6

serves

FO

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YL
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:^ IO

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Season generously and

stir in the pureed veg (if

using). Simmer gently

for 25 to 35 mins,

stirring intermittently,

or until the lentils are

soft. You may need to

add a bit more water,

depending on how

thick you like your daal.

3 | Pakora time. Discard

any stringy bits on the

broad bean pods, then

finely chop and pop in

a bowl. Don’t be put off

by their furry innards,

they’re edible (and

tasty). Chuck in all the

other ingredients and

toss together. Leave to

sit for 10 mins, before

stirring again. You may

need to add a splash

of water to ensure

there’s no dry flour

left in the bowl, but

the vegetables may

release enough liquid

by themselves.

4 | Dollop heaped

tablespoons of the

mixture on to baking

sheets lined with

baking parchment – it

should be enough to

make about 12. Bake for

20 to 25 mins, or until

golden and cooked

through. Taste the daal

for seasoning and

adjust if necessary, and

serve in warmed bowls

topped with a dollop

of yoghurt and some

chopped coriander

and mint. Serve the

pakoras as a starter,

or on the side.

E

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