Today we will use a special blend of spices to prepare a fragrant lentil stew: curry, coriander, mustard, chilli, ginger and cumin will enhance the flavor of these fabulous legumes! In addition to flavoring the lentils with spices, we will cook them gently in coconut milk: we will thus obtain an Indian recipe, known as Parippu.
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Identity Card of the Recipe
- 139 KCal Calories per serving
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Ingrediants
- 250 g of dried lentils
- 1 teaspoon of garlic powder
- 1 teaspoon of mustard seeds
- 1 teaspoon of ginger
- 2 teaspoons of curry
- 1 teaspoon of coriander seeds
- 1 teaspoon of cumin seeds
- Half a teaspoon of red pepper
- 400 ml of water and 75 g of grated coconut or 250 ml of coconut milk
- 500 ml of water
- Q.b. of salt
Materials Needed
- Mortar
- Mixer
- Casserole with lid
- Colander
- Wooden ladle
Preparation
Before starting
To prepare this recipe, we recommend letting the dried lentils soak the night before, in order to soften them, thus speeding up cooking times. However, it is possible to avoid the soaking process, while prolonging the cooking of the lentils.
Some parippu recipes recommend making a sauté with coconut oil, garlic and onion.- Drain the dried lentils from soaking, rinsing them in running water to remove any anti-nutritional elements (eg phytates).
- Prepare the coconut milk. In a blender, combine the grated coconut and water: blend the mixture intermittently. Leave to rest for 10 minutes. Filter to separate the liquid (coconut "milk") from the exhausted part (coconut "okara").
- Meanwhile, prepare the spices. In a mortar, collect the mustard, coriander and cumin seeds.
- Collect the lentils in a saucepan, cover with water, add the coconut milk and the spice pesto. Add the chilli powder, ginger, garlic powder and curry.
- Cook the lentils gently for about 30 minutes.
- At the end of cooking, the lentil stew should be thick and creamy: if you wish, you can blend a part of the parippu and add one or two teaspoons of coconut okara. Season with salt.
- Serve the thick parippu, as a side dish, or more liquid (to be enjoyed as a soup).
Alice's comment - PersonalCooker
Parippu can also be prepared with other legumes: if you like it more liquid, you can increase the dose of water, blend it in part and serve it as a lentil soup. If, on the other hand, you appreciate drier lentils, the parippu can be a delicious side dish, better if accompanied by sautéed vegetables and black bread.Nutritional values and Health Comment on the recipe
Lentils with Curry and Coconut Milk are a recipe that can be classified in the group of first courses.
They have a moderate caloric intake, provided mainly by carbohydrates, followed by lipids and finally by proteins.
Carbohydrates are mainly complex, saturated fatty acids and peptides of medium biological value.
Fiber is very abundant and cholesterol is absent.
Lentils with Curry and Coconut Milk are a food that lends itself to many nutritional regimes. They have no contraindications for metabolic diseases, even if the abundance of saturated fats requires a smaller portion in case of hypercholesterolemia. The richness in fibers makes them suitable for the diet against constipation, but the abundance of spices makes them unsuitable to the treatment of inflammatory diseases affecting the gastric and intestinal mucosa. They are relevant in diets against lactose and gluten intolerance.
They are accepted by the vegetarian and vegan philosophy.
The average portion as a first course is 200-250g (275-345kcal).
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