Lentil-Dahl - Parippu Hodi Recipe

Tasty and Healthy!

In the emerging world of healthy diets that address particular health issues as well as general well-being, we are often confronted with bland solutions. This seems to be primarily because our palates equate taste with salt and sugar, and lots of it. Have you noticed how heavily laden these substances are in fast foods?

But there is a world of tantalizing flavors hidden away in the seeds, pods, barks and leaves of culinary spices. They do, indeed, offer our palates the chance to experience satisfaction far beyond what we are accustomed to and, in the process, provide nutrition. Spices contain healthful properties recognized by modern science, and some have benefits which have yet to be established. But as many are discovering, as we try to bridge health and taste, spices offer a bounty of both.

Let me share this recipe with you as an example of how a highly nutritional dish can deliver fabulous taste. It’s called “Parippu Hodi” in Singhalese, the native language of Sri Lanka. Roughly translated, “Parippu” refers to lentils—in this case, Masur dal, the little red and orange variety. “Hodi” is simply a sauce. There are many variations of this dish throughout the Indian subcontinent, but since I’m a native of Sri Lanka, please allow me to share this simple version. As for nutrition, lentils are high in fiber and protein and relatively low in carbs. Let’s not forget the spices we use to enhance the parippu dish.

Simple spices and optional additions make this a snap to prepare, and have fun with. First we have our old favorite, Turmeric Powder. Yes, the newly-recognized wonder spice, considered to be anti-inflammatory and anti-bacterial among many other qualities, both preventative and curative. Black Mustard Seeds contain magnesium and selenium and are considered a good source of omega-3 fatty acids. Coriander may reduce blood sugar and is considered a digestive. Cayenne Pepper—well if you are reading this, chances are you are already aware of the benefits associated with Cayenne Pepper, including its ability to increase metabolism. Garlic, well I believe we can skip that one, don’t you?

Perhaps YOU can inform me of any newly discovered beneficial properties! Curry leaves, though not readily available at your local grocer, can be found in Asian markets and is considered in Ayurvedic medicine to stimulate gastric function. I simply love the unmistakable aroma. Just pinch a piece off a leaf and you’ll know what I mean. Finally, we arrive at Fenugreek. If you are not familiar with this spice, it could be easily mistaken for a tiny pebble. It’s almost cubic in shape and is believed to help lower cholesterol. All these spices contain compounds that nature provides for the well-being of our bodies.

Here is the recipe for Parippu Hodi:

I will leave out serving size and serving suggestions because, as you will see, it can be accompanied by brown or white rice or enjoyed as a hearty soup, depending on how consistent you wish the “hodi” to be. Also, see suggested options at bottom of page.

1 cup red lentils, washed and drained
3 cups water 1 ripe tomato, quartered ½ teaspoon coriander powder
¼ teaspoon fenugreek seed
1 teaspoon turmeric powder
2 Tablespoons vegetable or coconut oil
1 onion, halved and finely sliced
3 dried red cayenne peppers, whole or broken into pieces
3 cloves garlic, sliced
1 sprig curry leaves (one stem full or 12 leaves)
1 teaspoon black mustard seeds 1 teaspoon sea salt

Place the lentils, water, turmeric, coriander powder, fenugreek seeds and tomato in a medium pot over high heat. Stir and bring to a boil. Reduce heat and simmer, partially covered, for 15 to 20 minutes, or until the lentils are soft. Add more water if you wish a soupy consistency.
In a second pot, heat the oil on high heat. Now we shall begin to add the ingredients to be sautéed. Please note: since the oil is at a very high temperature, adding the ingredients will cause splattering. When the oil begins to smoke, carefully add the black mustard seed and briefly cover the pot wth a lid, until the seeds have popped. Once the popping has come to a stop, add the onions, curry leaves, cayenne peppers and garlic. Reduce heat to medium-high, stirring occasionally. Sauté until the onions turn a golden hue. You can’t overdo this, unless of course you leave the house! So don’t worry.
Once the onions are done, carefully add the lentil mixture to the sautéed spices and allow to simmer gently for a couple of minutes. You may sprinkle some chopped coriander leaves on this, or serve as is.

Options: If you wish to make this dish into a hearty soup, add another ½ to 1 cup of water when cooking the lentils. Add diced carrots and celery, and okra, cut into 1-inch lengths.

So, simply by adding some spices we find a simple way to prepare a dish that serves both your health and your taste buds.

I highly recommend using organic ingredients whenever possible, as well as grinding your own spices as needed. This preserves the alluring aroma and delectable flavor of freshly-ground spices.