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Dhal recipe, ingredients, preparation, and benefits.


1 cup yellow split peas (uncooked) 2 cups water 1 tsp turmeric ½ tsp salt 3 tbsp canola oil 1 onion, diced 3 cloves of garlic (minced) 1 ½ tsp cumin (whole seeds or ground) A dash of pepper (to taste, if desired0


Place peas in a large pot of water or vegetable broth, and bring to a slow simmer. Add the turmeric and salt, and cover pot. Allow to cook for at least 30 minutes, stirring occasionally.

In a large skillet or frying pan, heat the onion, garlic and cumin in canola oil. Cook for 4 to 6 minutes until onion is tender. Add onion and spices to the split peas, and allow to simmer for at least 5 minutes.

Add a dash of pepper and more salt (if desired). Serve hot with rice or alone in a soup bowl.

Makes four servings of yellow split pea/dhal.

Nutritional information:

Calories: 207 Fat: 3.5 g Saturated Fat: .6g Cholesterol: 0mg, 0% Total Carbohydrates: 32.8g, 11% Dietary Fiber: 13.2g, 53% Protein: 12.5g

Benefits of Split Peas:

Split peas are full of soluble fiber which can help to bind cholesterol containing bile and move it out of your body. This can help with conditions like irritable bowel syndrome (IBS) and diverticulitis. IBS refers to a disorder that involves abdominal pain and cramping, as well as changes in bowel movements. [i] Diverticulitis is swelling (inflammation) of an abnormal pouch (diverticulum) in the intestinal wall. These pouches are usually found in the large intestine (colon). The presence of the pouches themselves is called diverticulitis. [ii] A single cup of cooked dried peas in your daily diet provides 65.1% of the recommended daily fiber. It also provides a good amount of protein, two B-vitamins, and several important minerals. Peas also include isoflavones. Isoflavones are helpful in reducing the risk of breast and prostate cancer. [iii]

Benefits of Turmeric:

Turmeric is a potent natural anti-inflammatory agent that works as well as many anti-inflammatory drugs but without the side effects. Because of its anti-inflammatory properties, it is a natural treatment for rheumatoid arthritis. The properties in turmeric are natural liver detoxifiers, antiseptic and antibacterial agents. They’re also useful in disinfecting cuts and burns. Turmeric also boosts the effects of the chemo drug Paclitaxel and reduces its side effects. [iv]

By Renee Esdelle