Harts of Stur Kitchen Issue 6, spring & summer 2018 | Page 26

Harts Kitchen
Learn by Harts: Seasonal Veg
Life on the Veg
Celebrate spring with this healthy, colourful approach to
seasonal greens from organic veg box pioneers, Riverford
S
nowdrops and daffodils might be the most photogenic signs of
spring, but we welcome the taste of the first fresh, green leaves
after the stodge of winter. Spring greens are the first young
cabbages of the year and have tender loose leaves that make
them a versatile vegetable for use in a variety of seasonal dishes.
You will certainly find them in your Riverford veg box, who
are sharing this recipe for a healthy, warming dal. Started by Guy Watson
with a local delivery of vegetables to 30 friends in Devon, they now deliver
around 47,000 organic boxes a week around the UK from their regional
farms. You always know what you’re getting in your box is in season, fresh
and 100% organic. They are evangelical about great veg and have lots of
ideas for how to best cook, eat and enjoy it.
Spring green and coconut dal
Serves 2
A colourful and healthy meal. Turmeric and ginger are anti-
inflammatory and therefore good for digestion, as is coconut oil, which
metabolises well. Organic coconut oil is available to order alongside
our veg boxes; it’s great for stir-fries and curries, or for roasting veg as
it has a slightly different flavour to other oils.
Ingredients
1 tbsp coconut oil
1 onion, finely sliced
1 large or 2 small garlic cloves, finely chopped,
grated or crushed
4cm piece of fresh ginger, peeled and finely grated
1 red chilli, finely sliced
1 tsp black mustard seeds
¼ tsp ground turmeric
1 x 400ml tin coconut milk
100g yellow mung dal lentils, rinsed in a sieve
1 tsp coriander seeds, toasted and ground
1 tsp cumin seeds, toasted and ground
200g spring or summer greens, tough ribs
removed, leaves finely shredded
Handful of coriander leaves
A squeeze of lime or lemon juice
Toasted coconut chips or toasted desiccated
coconut, to garnish
Salt
Method
Melt the coconut oil in a large
pan. Add the onion and fry on a
low heat for 10 minutes, stirring
occasionally. Turn up the heat a
little and add the garlic, ginger,
chilli, mustard seeds and turmeric.
Stir for about 1 minute, until you
hear the mustard seeds start to
pop. Stir the coconut milk in the
can then pour into the pan with the
lentils and ground coriander and
cumin. Fill the coconut milk can
half full with water and add that
too. Bring up to the boil, reduce
the heat and simmer for about 15
minutes. Add the greens, stirring in
small handfuls at a time, then cook
for a further 5–10 minutes, until the
lentils are tender and the greens
wilted. Keep an eye on the liquid
and add more water if needed.
Season the dal with salt, stir in
the fresh coriander and add a
squeeze of lime or lemon juice to
taste. Serve the dal sprinkled with
toasted coconut and a few extra
coriander leaves.
Variations
Use red lentils if you can’t find
yellow mung dal lentils.
Use cabbage, spinach or chard
instead of the greens.
Add a ‘tarka’, a spicy oil, to
pour on the top of the dal for an
extra kick of spice and chilli.
Heat a tbsp of coconut oil in a small
pan then add 1 tsp each of black
mustard seeds and cumin seeds,
1 sliced large garlic clove and a
pinch of chilli flakes and fry, stirring
constantly, for 1–2 minutes until the
mustard seeds are popping.
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