Whole Food, Plant-Based Recipe Keerah Spinach Lentil and Whole Wheat Roti (Chapati)
Recipe courtesy of Varun Ponmudi, PPMNY Community Member and Founder of Aaya’s TableIngredients
For the keerah (spinach lentil)1 medium yellow or red onion, chopped
- 10 oz frozen spinach (or 4 cups fresh spinach)
- 1 cup masur dal (bright orange or red color or any de-shelled lentils that will cook soft and quickly such as split moong dal)
- 5 cloves of garlic
- ¼ tsp mustard seed
- ¼ tsp turmeric
- ½ tsp cumin seed
- Salt to taste
- Brown rice or roti to serve together
3 cups whole wheat flour
- ¼ tsp salt
- 1 cup water
Instructions
For the keerah (spinach lentil)1. Cook the dal per instructions. (For split, shelled use a 1:2 ratio of dal:water in a pot and bring to a boil, then lower heat and simmer about 30 min covered).
2. In a dry pan toast the mustard and cumin seeds on high heat until they begin to turn dark. Use a lid as the hot seeds will begin popping and jumping. Be careful not to burn. (30 sec to 1 min)
3. Lower heat to medium and add in onion, garlic, red chilis and ¼ cup of water. Water sauté for 6-8 minutes while stirring and adding tsps of water to prevent sticking or burning to pan.
4. Add in frozen or thawed spinach and continue cooking another 2 or 3 minutes. Once spinach is thawed, mix in the cooked dal, turmeric and pinch of salt. Mix and simmer on low heat for 10 minutes.
5. Serve with fresh roti or brown rice.
1. In the large mixing bowl, combine 2 cups of whole wheat flour with pinch of salt.
2. Slowly start adding warm water while mixing the forming dough with your hands. Approximately ¾ cup of water.
3. Begin kneading the dough by applying pressure with your fingers, palms and knuckles. Fold the dough and continue to apply pressure. Repeat.
4. Continue kneading the dough until it is soft and pliable but not overly wet or sticky. If it is too stiff, add more water (small increments). If it is too watery, add more flour.
5. Once ready, your fingers should leave imprints in the dough.
6. Cover the dough with a damp cloth or paper towel. Set aside for 15 to 20 minutes.
1. Knead the dough again before dividing it into 12 equal parts. Roll them into balls. Keep the sections covered with the damp cloth until ready to cook.
2. Take one dough ball and flatten it slightly in your hands before dusting with flour.
3. Dust a flat surface with flour.
4. Continue to flatten and roll the disc now using a rolling pin on the floured surface. Each chapati should wind up about 5 inches in diameter. Dab flour as needed.
5. On a preheated pan (Med-High) place the chapati and cook for about 30 seconds until bubbles begin to form.
6. Flip and cook on the other side. The chapati is cooked when it has brown spots. Be mindful not to burn it.
7. Alternatively, after cooking one side on the pan you may cook the flip side on an open flame.
