Pea Shoots and Split Cowpeas Dal – Delicious and super-easy to make, even when you’re in a hurry. Get ready to serve this nutritional powerhouse in about 40 min.
Enjoy it steaming hot, with rice and/or your favorite flatbread for a satiating, “feel good in your stomach” meal.
Dal… So Quintessentially Indian
Indian folks sure do love their Dal: a wide variety of beans and legumes (also called pulses), cooked till squishy-soft and seasoned to perfection. Rich in protein and a great source of fiber, no Indian meal is truly complete without this “essential” component.
The word Dal conjures up so many images: perhaps the first that comes to mind is a thick, creamy soup. Each Dal has its own “look”, texture and flavor, depending on what kind of legume is used and how it is prepared. Actually, the word “Dal” can be a bit confusing at first… If you don’t know that it refers to the dried beans as well as the cooked beans! Hmmm….
How to eat Dal? Oh gosh……. so many ways! Add a ladle-ful of prepared Dal on top of steaming hot rice, put a dollop of Ghee (clarified butter), squirt some lemon juice over it…. and dig in. The perfect comfort food, sure to leave you with a feeling of “Yumm”…. Move over, Mac-n-Cheese… you have competition!
Want to have Dal with Roti? But, of course! Break off a piece of your favorite flatbread and use it to scoop up some Dal. What kind of flatbread might you have with Dal? Take your pick: Chapati, Paratha, Naan, Bhakri…. Each combination packs it own bundle of flavor, texture and nutritional goodies.
But that’s not all… Enjoy Dal in the form of the delectable South Indian Saambaar with Idli, Dosa, Utthappam, Vada ……
Beans and Grains – the winning combo for complete plant-based protein
Doesn’t all this remind you a little of pairings such as “rice and beans”, “pita and hummus”, “falafel stuffed pita”, “tortilla chips and bean dip”, “bean burritos”, etc.? It seems folks from all parts of the world have generated their own delicious and nutritious versions of bean-and-grain combinations.
After all, these combinations are the perfect way to get “complete protein” from plant-based foods. Interestingly, the essential amino acids not found in legumes are often found in grains. So, by combining the two foods, we create meals that provide high quality protein.
Chora Dal – Split Cowpeas
Cowpeas, one of the oldest crops to be farmed, are widely consumed in many parts of the world. Of the many varieties of cowpeas that are cultivated, Chora Dal is the split, skinless form of a small red variety of Cowpeas (Chora, Chowli, etc.). Mild in flavor, it is a rich source of protein and numerous vitamins and minerals.
Unlike its somewhat larger cousin, the Black-eyed Pea, the deep red/maroon colored skin of the smaller red Chora/Chowli is a bit tough and even slightly bitter. When the red skin/hull is removed, the inner part is white. At first glance, the oval-shaped split Chora Dal somewhat resembles Urad Dal (split Black Gram) in general appearance, though the Chora Dal is a bit larger.
Just for fun, do a quick “smell-test”… Rub a few grains of Chora Dal (Vigna unguiculata) between your fingers and take a whiff – it smells just like Black-eyed peas. Now repeat the test with the Urad Dal (Vigna mungo): you will immediately notice that the two Dals smell quite different from each other. Even though both belong to the genus Vigna, upon cooking, you quickly realize that each Dal has its own distinctive flavor and texture too.
By the way…. If you like black-eyed peas and are looking for new and interesting ways to prepare them, you might want to try making these delightful little nuggets, packed with protein and great as a snack or appetizer.
- Blackeyed Peas Fritters – they are like bite-sized Vada (Vud-aa) poppers, but despite the description as “fritters”, they are NOT really fat-rich! Check it out and let me know how you like it.
What to make with Chora Dal
I had never seen Chora Dal while growing up, so when I came across it in the grocery store in the US, I was rather curious. The shop owner told me that Gujarati folks use it a lot (Gujarat is a state in the western part of India). I thought it would be fun to play with it and bought some.
I now use Chora Dal quite often, in much the same way as I use several other types of split legumes. The simplest dish of all is, of course, Dal: the soupy, stew-like dish, that one can eat with rice/Roti. I also like to soak and grind the Dal into a batter, which I can use for making other dishes like Dosas, Dhokla, etc.
One of my favorite ways to make a Dal is to add some leafy greens to the cooked legumes. Any kind of Dal, any kind of greens… a winning combo! Several such combinations are quite popular among Indians, and lots of folks love Dal-Palak (Dal and Spinach), Dal-Methi (Dal and Fenugreek greens), etc.
To soak Dal… or not?
Typically, when making Dal with split legumes, most folks don’t really soak the dried Dal before cooking. However, soaking before cooking is believed to improve bioavailability of various nutrients, especially minerals such as iron, calcium and zinc. Soaking also reduces the cooking time a bit. So, I typically soak the Chora Dal overnight and NO… I don’t throw the soaking liquid – it has nutrients that have leached into it while soaking.
I do like using the pressure cooker for cooking any variety of Dal. This fast, energy-efficient process also minimizes loss of nutrients caused by long cooking times.
Pea Shoots – packed with vitamins and minerals
Recently, I had some fresh and tender pea shoots in the refrigerator. When I first came upon pea shoots in a Chinese grocery store, I was instantly intrigued. I had never seen these before, so, of course, I wanted to play with it ….
On a whim, I decided to add these fresh pea shoots to Chora Dal. I added them at the very end, to just let them wilt a bit in the steaming hot Dal, minimizing the loss of various heat-sensitive micro-nutrients.
Ohh…. this Chora Dal with Pea Shoots combination turned out SO good! It is now one of my favorite “greens and beans” combo. I love having it with rice, Chapatis, etc. – it never fails to leave me in a good mood!
Pea shoots are rich in Vitamins A, C and E. They are also rich in flavonoids (glycosylated quercetin), and carotenoids (beta- carotene and lutein – both support eye-health). Mild-flavored and low in calories, these greens, which can be eaten raw/cooked, are a micronutrient rock star!
Special Diets
This Split Cowpeas and Pea Shoots recipe is vegetarian, vegan, gluten-free, soy-free and nut-free (if you use a nut-free oil). It has onions and garlic, but if you prefer to avoid these, that’s fine. Simply omit these ingredients and follow the recipe as directed – the Dal will still taste great.
I hope you make this tasty and nutritious split Cowpeas Dal, with the barely wilted pea shoots adding both visual appeal and texture to this creamy delight. It’s great for an everyday meal, of course, but its unique flavor means it’s also perfect for serving on special occasions.
Do leave a review and star rating… much appreciated!
Enjoy!
Pea Shoots and Split Cowpeas Dal – Easy to Make
Equipment
- 1 Pressure cooker preferred: any kind OK If not available, the Dal can be cooked on the stove-top, although it takes much longer. See Recipe Notes for details.
- 1 Stainless steel bowl/insert container that fits inside the pressure cooker For "pot-in-a-pot" cooking of Dal
- 1 Microwave safe glass/ceramic bowl I do not recommend using plastic containers for cooking tomatoes in microwave
Ingredients
- 1/2 cup Chora Dal Split, skinless Cowpeas (also called cow gram, southern pea, chawli, lobia, barbate, alachandalu, alasande, karamani payir, vanpayar, etc.)
- 1 1/2 cups Pea shoots – a large fistful; rinsed and coarsely chopped Tender greens with 2-4 leaves on each stem – can use most of the tender stem, after trimming the very ends; if not available, see Recipe Note for substitutions.
- 1 leaf Bay leaf, break into 2-3 pieces
- 1/4 tsp Whole black peppercorns – 6-7 pieces
- 1/2 tsp Cumin seeds
- 1-2 pieces Dried red chilli break the whole chilli into 1-2 pieces each: use or toss seeds, as per preference
For the Masala
- 2 tsp Butter/Oil I use butter; any mild-flavored oil OK too; I do NOT recommend using extra-virgin olive for making this Masala
- 2 tbsp Fried onions – optional store-bought OK; if not available, see Recipe Notes for using fresh onions
- 1/2 tsp Cumin seeds
- 1/2 tsp Fennel seeds (optional) I personally love it!
- 2-3 pieces Whole Cloves
- 1 piece Whole black cardamom
- 1 tsp Fresh ginger – grated, finely shredded or pounded (in mortar and pestle) if not available, use 1/2 tsp dried ginger powder
- 2 tsp Garlic – optional – 1-2 cloves, slivered or chopped
- 1/4 tsp Turmeric powder
- 1/4 tsp Red Chilli powder adjust as per spiciness preferred
- 1 tsp Coriander powder
- 1/2 tsp Cumin Powder
- 1/2 cup Tomatoes – fresh, chopped about 1 medium-large Roma tomato; or any other variety you prefer
- 3/8 tsp Salt adjust as per preference
Instructions
Cook the Dal
- Rinse the Dal 2-3 times with fresh water; add 1/2 cup water and set aside to soak. I suggest at least 30 min, but I prefer to soak overnight. If you're in a hurry, it's OK to cook Dal without soaking – you will need to increase cooking time – see details below.
- Most of the water is absorbed.
- Transfer the soaked Dal to a pressure cooker-insert container (any stainless steel bowl that fits inside the cooker). Add 1/2 cup water and spices: bay leaf pieces, cumin seeds, peppercorns, and red chilli pieces.Place the Dal container on the rack in pressure cooker with at least 2 cups of water in the pressure cooker pot. Cook for 15 min at full pressure. Allow pressure to release normally.To cook without pressure cooker: See Recipe Notes
Prepare the Pea Shoots
- Take a large fistful of Pea Shoots and rinse thoroughly in a colander.
- Dry with a salad spinner or spread out on a clean kitchen towel to absorb excess moisture.
- Bunch together and chop roughly – about 1/2 inch length. Set aside.
Make Masala for Dal
- Place the chopped tomatoes in a microwave-safe glass/ceramic bowl.
- Cook on Hi for 2-3 minutes until soft.
- Heat butter in a saucepan. For vegan Dal, use any mild-flavored oil you like (peanut oil is my personal favorite). For nut-free Dal, use a nut-free oil of your choice.
- Add cumin seeds, fennel seeds (if using), cloves and cardamom and allow them to sizzle – about 1 minute.Note: I recommend crushing/pounding the cardamom and cloves a little to help release flavors – use a "Pakkad" ("Chimta" – Indian tongs) or mortar and pestle – allow the spices to remain whole.
- Add ginger and garlic; stir for 30 seconds.(Omit garlic if you prefer to avoid it)
- Add fried onions – store-bought or freshly fried (see Recipe notes for detailed directions); stir for 30 seconds(Omit this step if you prefer to avoid onions)
- Add remaining spices: turmeric, chilli powder, cumin powder and coriander powder. Stir for 30 seconds.
- Add cooked tomatoes and salt
- Stir-fry for 2-3 min on medium-hi, till the tomatoes are super-soft and squishy and the Masala becomes fragrant and comes together.
Mix the Masala with Dal and Pea Shoots
- Once the pressure is released, remove the container with the cooked Chora Dal from the pressure cooker. Use tongs- the container is very hot!Check to make sure the Dal is completely cooked – it should not have hard centers, but still retain its shape somewhat. To test, press a couple of grains between your thumb and forefinger- they should mash easily.
- Add the Dal to the Masala in the saucepan. Swirl 1-2 tbsp water to collect the residual Dal (from the container used for cooking the Dal), and add it to the saucepan. Stir, bring Dal to a gentle boil and simmer on low heat, covered, for 4-5 min to blend flavors.Add more water (up to about 1/4 cup), if desired, to adjust the consistency of the Dal to your preference.
- Add the chopped pea shoots and stir. Turn heat off immediately and rest, covered, for 3-4 min. to let pea shoots wilt.Taste-test: adjust salt and chilli powder as needed. If Dal seems too thick, adjust consistency by adding boiling hot water, Do NOT use cold water.
- Serve immediately: piping hot!
- Pair with rice, Roti ( or other flat bread – Paratha, Naan, Pita, etc.), Raitha, Papad, spicy pickles, etc.
- Enjoy!
Notes
Pea Shoots not available?
Use other mild-flavored, tender baby greens that can be eaten raw: spinach, lettuce, chard, watercress, etc.- Note: I do NOT recommend using strong-flavored greens that need to be thoroughly cooked first (mustard, fenugreek, collard, arugula, etc.)
- These need to be prepared differently
- Naturally, the flavor will be rather different if you do not use pea shoots.
No pressure cooker?
No worries. Foll these directions for stove-top cooking.- Place soaked Dal, 1 cup hot water and spices in a saucepan and bring to a boil on high heat.
- Decrease heat and simmer, stirring occasionally, till fully cooked. Add hot water as needed to prevent burning
- Will likely take about 35-40 min (possibly even longer)
- Use cooked Dal as directed in recipe.
Fried onions not available?
No worries, start with freshly sliced onion and follow the directions outlined below:- Slice onion lengthwise – root-to-shoot – about 1/2 cup
- trim the root, to allow the slices separate easily
- Spread slices in a single layer on a glass/ceramic plate and microwave for 1 min on Hi
- if microwave is not available, allow the slices to air-dry for about 30 min or more
- Heat oil in a pan (use the same pan for making Masala later), and fry the onion slices until golden brown and slightly caramelized
- they tend to burn quickly at the end, so be alert and turn the heat down once browning starts.
- Use the fried onions in the recipe as directed.
Storing leftovers:
Refrigerator: Place leftovers in a glass/ceramic container with a well-fitting lid.- Consume within 2-3 days.
- When ready to serve:
- Heat to boiling, on full power in microwave, and serve hot.
- If microwave is not available:
- Heat on the stove-top in a sturdy saucepan until boiling, and serve hot
- Should be good for at least 4-5 weeks, possibly longer
- Thaw first in the microwave:
- Defrost setting (about 30% power) until ice crystals melt
- Stir, then heat to boiling (on full power) and serve hot.
- If microwave is not available:
- Heat on the stove-top in a sturdy saucepan until boiling and serve hot
Looks so yummy n nutritious too 😋
Thank you! Hope you make it soon
One of my favorites. Thanks for listing all the steps in such details. A must for vegetarians
I love Chora Dal too; the Pea Shoots adds a fun and unique flavor and texture, different from other leafy greens.
I just made this for the second time in two weeks! It’s so good and so easy. Pea shoots weren’t available at my local place this time so I used sunflower greens instead and it was still delicious. I’m going to keep playing around with other greens in the future.
Oh, I’m so glad you loved it, Emily! Where did you even find sunflower greens?! Not from your backyard sunflower plant, was it? 🙂
I always try different greens with such recipes too … For this one, I would recommend trying spinach, of course, but also watercress, swiss chard and amaranth greens and, if you can find them, sweet potato greens – preferably very young leaves (the mature leaves are a bit fuzzy-textured, I don’t like that myself).