Cannellini Dal Fry


Cannellini dal fry
Cannellini beans are very popular in Mediterranean cooking. Here, I use them with Indian spices, which adds a unique dimension to the beans. These beans are low in fat, high in fiber, and contain more iron than red meat! Use canned beans if the dried variety is not available.


        1 cup (180 g) dried cannellini beans, washed, soaked overnight and drained, or two 15-oz (425-g) cans cannellini beans, drained

        6 cups (1.5 liters) water; salt, to taste

        2 bay leaves; 1-in (2.5-cm) stick cinnamon

        3 tablespoons oil; 1 clove garlic, minced

        1½ teaspoons cumin seeds; 2 large tomatoes, finely chopped

        2 fresh green chili peppers, deseeded and minced

        1½ tablespoons peeled and minced fresh ginger

        2 tablespoons ground coriander; 1 teaspoon ground cumin

        ½ teaspoon ground turmeric; ½ cup (125 g) nonfat plain yogurt, whisked until smooth

        ½ cup (20 g) fresh coriander leaves(cilantro), finely chopped

        ¼ teaspoon garam masala.


Step 1:
If using dried cannellini beans, combine the beans, water, salt, bay leaves and cinnamon in a large saucepan. Bring to a boil, and then reduce the heat to low and simmer until the beans are tender, about 50 to 60 minutes, drain.

Step 2:
In a large saucepan, heat the oil over medium-high heat. Add the garlic and cook until golden, about 1 minute. Add the cumin seeds; they should sizzle upon contact with the hot oil. Add the tomatoes, green chili peppers and ginger, and cook, stirring constantly, initially over high and then over medium heat until all the juices evaporate, about 10 minutes.

Step 3:
Add the ground coriander, cumin and turmeric, and cook, stirring for 1 minute. Then add the yogurt a little at a time, stirring constantly to prevent it from curdling until it is absorbed. Mix in the cooked beans and fresh coriander and simmer uncovered for another 10 to 15 minutes, adding more water if necessary. Transfer to a serving dish, sprinkle the garam masala, and serve.

Food:Cannellini Dal Fry

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