Are you always looking for new ways to add legumes to your diet for their health benefits? Look no further… This fragrant Indian dish is not only easy to make, it is packed with protein, fiber, and iron to boot!
This is a mild version for the timid palate, I personally like to add more red pepper for extra heat, but you could also add another kind of pepper to your taste (chili, serrano, jalapeño…)
You can adjust the thickness by adding more or less coconut milk, and more or less vegetable broth.
Serve it with rice or naan bread, or on its own as a side dish.
Red lentil dal
An Indian staple, this fragrant dish will transport you to exotic horizons. A tasty way to add more legumes in your diet, rich in protein, fiber and iron.
Servings: 4
Ingredients
- 1 cup red lentils
- 2 cups vegetable broth
- 1 tbsp olive oil
- 1 small onion; chopped about 3/4 cup
- 2 cloves garlic; minced about 1 tbsp
- 1/4 tsp red pepper flakes or more to taste
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1/4 tsp ground coriander
- 1/2 tbsp tomato paste
- 1-1/2 cup coconut milk
- 1 tbsp fresh lime juice
- Salt and pepper
- cilantro; for garnish
Instructions
- Bring broth and lentils to a boil in pot over high heat. Reduce heat to low, cover and simmer 10 minutes, or until lentils are tender. Cover and remove from heat.
- Heat oil in nonstick skillet over medium heat. Add onion, saute 5 minutes until soft.
- Add garlic, saute another minute.
- Add red pepper flakes, cumin, turmeric and coriander; cook 1 minute, stirring constantly.
- Add tomato paste, and cook 1 minute, stirring constantly.
- Add coconut milk and lentils, stir well and cook 5 minutes more.
- Season to taste with salt and pepper, and stir in lime juice.
Video
Notes
Serve over rice.
Nutrition
Nutrition Facts
Red lentil dal
Amount per Serving
Calories
381
% Daily Value*
Total Fat
22
g
34
%
Saturated Fat
17
g
106
%
Sodium
504
mg
22
%
Total Carbohydrate
35
g
12
%
Dietary Fiber
14
g
58
%
Total Sugars
3
g
3
%
Protein
14
g
28
%
Vitamin A
335
IU
7
%
Vitamin C
6.9
mg
8
%
Calcium
49
mg
5
%
Iron
6.6
mg
37
%
Potassium
677
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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