Cauliflower Dal With Panch Phoron Recipes

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CAULIFLOWER DAL WITH PANCH PHORON



Cauliflower Dal With Panch Phoron image

This is from Susan Jacksons' "Fat-Free Vegan Kitchen" blog. In some places this spice mix is spelled 'phoran', and in others 'phoron', Zaar seems to prefer 'phoron', so that's what I've used. "I know it doesn't look like much, a little lumpy and gloppy and overly orange, but this combination of red lentils and cauliflower tastes out of this world, all because of panch phoran." If you can't find this blend of Indian spices in the shops, here is an excellent recipe for making your own, from SueL, Recipe#350199.

Provided by Karen Elizabeth

Categories     Curries

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 13

1 1/2 cups masoor dal or 1 1/2 cups red lentils
4 cups water
1 teaspoon turmeric
1 teaspoon salt (or to taste)
1/8 teaspoon canola oil or 1/8 teaspoon canola oil cooking spray
1 tablespoon panch phoron
1 large onion, diced
2 garlic cloves, minced
1/8 teaspoon red pepper flakes
1 teaspoon ginger paste or 1 teaspoon minced gingerroot
1 (16 ounce) can diced tomatoes
1 head cauliflower, cut into small florets
1/2 cup water

Steps:

  • Pick over and rinse the lentils and add them to a pot with the water and turmeric.
  • Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 20 to 35 minutes. When done, add salt and set aside.
  • While the dal is cooking, prepare the vegetables.
  • Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.).
  • When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes.
  • Add the tomatoes, cauliflower, and water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.
  • When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed.
  • Simmer gently for about 10 minutes to allow flavors to blend. Serve hot, over rice if desired.

Nutrition Facts : Calories 326.6, Fat 2.5, SaturatedFat 0.5, Sodium 646.2, Carbohydrate 58.8, Fiber 12.9, Sugar 7.4, Protein 22.4

CAULIFLOWER DAL WITH PANCH PHORAN - VEGAN



Cauliflower Dal With Panch Phoran - Vegan image

Panch Phoran is an Indian 5 spice mixture made up of equal parts: Mustard Seed, Cumin Seed, Fennel Seed, Fenugreek Seed and Nigella Seed. You can buy it ready made, or mix your own.

Provided by Ex-Pat Mama

Categories     Curries

Time 50m

Yield 6 serving(s)

Number Of Ingredients 13

1 1/2 cups red lentils, they actually look orange to me
4 cups water
1 teaspoon turmeric
1 teaspoon salt
1 teaspoon canola oil
1 tablespoon five-spice seasoning, directions are in the recipe description above. Food.com doesn't recognize the words Panch Phoran
1 large onion, diced
2 garlic cloves, minced
1 inch piece ginger, minced
red pepper flakes
4 medium tomatoes, diced
1 head cauliflower, cut into small florets
1/2 cup water

Steps:

  • Rinse and sort the lentils. Add them to the 4 cups water in a large pot with the turmeric and salt. Bring to a boil and allow to simmer for about 30 minutes. Set this pot aside.
  • Meanwhile prepare the vegetables: Heat a large deep skillet (non-stick is best). When the pan is hot add the oil and shake it around to completely cover the surface. Add the panch phoran and as soon as the first seed pops and sizzles add the onion, garlic, ginger, and red pepper flakes. Stir and cook for about 2 minutes. Add the tomatoes, cauliflower and 1/2 cup water. Bring to the boil, cover and cook for about 10 minutes until the cauliflower is soft.
  • Add the dal to the cauliflower mixture and stir well. Check the seasonings and adjust as necessary.
  • Serve over rice. Yum!

Nutrition Facts : Calories 226.8, Fat 2.4, SaturatedFat 0.4, Sodium 431.8, Carbohydrate 40, Fiber 8.9, Sugar 5.1, Protein 15

CAULIFLOWER DAL WITH PANCH PHORON



Cauliflower Dal With Panch Phoron image

Slow cooked lentils and cauliflower with a spicy southern Indian whole-seed blend called Panch Phoran.

Provided by Motley Oklahoman

Categories     Curries

Time 1h14m

Yield 6 serving(s)

Number Of Ingredients 13

1 1/2 cups red lentils
4 cups water
1 teaspoon turmeric
1 teaspoon salt (or to taste)
1/8 teaspoon canola oil (or canola oil spray)
1 tablespoon panch phoron
1 large onion, diced
2 garlic cloves, minced
1/8 teaspoon red pepper flakes
1 teaspoon ginger paste (or 1 tsp. minced ginger)
16 ounces diced tomatoes (or 1 can)
1 head cauliflower, cut into small florets
1/2 cup water

Steps:

  • Pick over and rinse the lentils and add them to a pot with the water and turmeric. Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 20 to 35 minutes. When done, add salt and set aside.
  • While the dal is cooking, prepare the vegetables. Heat a large, deep skillet, preferably non-stick. When hot, add the canola oil and shake it to spread it around. Add the panch phoran and stir. (You may instead use oil spray; spray before and after adding the panch phoran.) When the first seed pops, immediately add the onion, garlic, pepper flakes, and ginger paste. Stir and cook until the onion softens, about 2 minutes. Add the tomatoes, cauliflower, and water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.
  • When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Stir well, and check seasoning, adding more salt if needed. Simmer gently for about 10 minutes to allow flavors to blend. Serve hot, over rice if desired.

Nutrition Facts : Calories 217.7, Fat 1.6, SaturatedFat 0.3, Sodium 430.8, Carbohydrate 39.2, Fiber 8.6, Sugar 5, Protein 14.9

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