Indian Dal

Serves 6

Nutritious and flavorful, with added heat from a jalapeño, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes.

Ingredients: 
  • 2 cups red lentils
  • 2 tablespoons extra-virgin olive oil
  • 1 yellow onion, finely chopped
  • 1 teaspoon whole cumin seeds
  • 1/4 teaspoon ground cardamom
  • 4 cloves garlic, finely chopped
  • 2 tablespoons finely chopped ginger
  • 4 cups vegetable broth
  • 1 1/2 cup chopped tomatoes, with their juice
  • 1/3 cup chopped cilantro
  • 1 teaspoon ground turmeric
  • Salt to taste
  • 1 jalapeno pepper, stemmed, seeded and finely chopped
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Method: 

Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.

Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.

Nutritional Info: 
Per Serving:300 calories (60 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol, 710mg sodium, 43g carbohydrate (10g dietary fiber, 4g sugar), 18g protein
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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