Also known as
Lima beans

Description
As the name suggests refers to the vaal dal which are boiled. You can use two cups of water per cup of lentils. These proportions are based on cooking with the pot cover on. This way, it will cook a little faster, use less energy, and perhaps retain more vitamins. Bring the concoction to a boil, then turn the down the flame to medium-low. If it gets too thick, add more water. The beans are cooked when they burst and the water turns syrupy. You can also pressure cook the soaked vaal dal with or without salt in boiling water for 3-4 minutes. The beans are cooked when they burst and the water turns syrupy. At this point , you may add spices or vegetables as per your preference and recipe requirements.

How to select

Check the pre packaged vaal dal for their expiry date. They should be dust free and without stones and other debris.

Culinary uses

" Vaal are generally prepared from dried beans by boiling until they are soft.They are then cooked as any other dal is cooked with onion, ginger, garlic and spices..
" Chop up two medium onions. Several cloves of garlic and several stalks of celery (chopped up) may also be added at the same time. In a frying pan on a low to medium heat, stir fry the veggies (spinach, gourd etc). Then add them to the fully cooked vaal. Add salt and pepper.
" Boiled and mashed vaal dal can be used as stuffings for karelas or capsicum.
" They can be stuffed in paranthas or added to soups and stews with meats or vegetables
" Soak the vaal dal and rice in enough water for 10 minutes. Drain and keep aside. Heat the ghee in a pressure cooker and add whole spices. Cook till the vaal becomes soft and you have a delectable vaal dal ni khichdi.
" Vaal dal pulao or vaal da with spinach are also quite common.

How to store

Store vaal dal in an air tight container. The boiled vaal needs to be refrigerated and can be used for a day or two.

Health Benefits

" Boiled Vaal like other lentils and pulses are good source of protein and dietary fibre.
" They are low in fat and rich in B complex vitamins, calcium and potassium