Spicy Lentil Broth with Pineapple

Ingredients

• 3/4 cup yellow split pigeon peas (toor dal)
• 1/2 tsp turmeric
• 1 1/2 tsp fresh ginger paste
• 1 tsp salt
• 2 to matoes (chopped)
• 1 tsp cumin seeds
• 1/2 tsp black peppercorns
• 1/2 cup pureed fresh pineapple
• 1/2 cup diced fresh pineapple
• 1 lime or lemon
• Cilantro to garnish
• 1 tsp oil
• 1/8 tsp asafetida
• 1/2 tsp mustard seeds
• 2 dried red chilies
• 8 curry leaves (opt’l)

Instructions

1. Put the pigeon peas, turmeric, ginger paste, salt and 3 cups water in a pressure cooker or large pot and stir. Add the chopped tomatoes.
2. In a small skillet, lightly dry roast the cumin seeds and black peppercorns until fragrant and slightly darkened and then grind to a powder. Add to the lentil.
3. Cover lentils and cook under pressure for 15 minutes. (Or simmer for 45 minutes on the stovetop. If you are doing this on the stovetop you may need to add more water, the cooked lentils should be fairly thin in consistency.)
4. Remove the cover and stir in the pureed and diced pineapples and simmer for 10 minutes.
5. Cut the lime in half and squeeze in the juice.
6. Heat the oil in a small pan on medium heat and add the asafetida and mustard seeds and wait until the mustard seeds begin to crackle. Add the dried red chilies and turn on ff the heat. Stir in the curry leaves and immediately pour the oil over the lentils. Garnish with cilantro and serve.

Nutrition

• Calories: 96
• Carbohydrates: 18
• Protein: 4
• Fat: 2
• Saturated Fat: 0.2
• Polyunsaturated Fat: 1
• Monounsaturated Fat: 1
• Trans Fat: 0.01
• Sodium: 590
• Potassium: 410
• Fiber: 4
• Sugar: 7
• Vitamin A: 837
• Vitamin C: 101
• Calcium: 46
• Iron: 1