Recipe:

Dal with Whole Spices

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Serves 4 as a main course or 6 to 8 as a side dish

Serve with basmati rice and naan bread to make a complete meal.

Ingredients

1 1/4 teaspoons black mustard seeds
1 1/4 teaspoons coriander seeds
1/2 teaspoon cumin seeds
4 garlic cloves
1 1/2-inch piece peeled ginger, sliced
1 1/2 tablespoons ghee or canola oil
1/2 teaspoon ground turmeric
4 cardamom pods
1 cinnamon stick
1 1/2 cups rinsed red lentils
1/2 onion
1/2 lemon
3/4 teaspoon fine sea salt

Method

In a medium skillet, toast mustard, coriander and cumin seeds over medium heat until fragrant. Set aside. In a blender, combine garlic, ginger and 1/4 cup water and blend until smooth.

Heat ghee or oil in a large skillet over medium heat. Add garlic mixture and cook, stirring frequently, until fat separates out, about 3 minutes. Add the toasted seeds, turmeric, cardamom and cinnamon and cook 1 minute. Stir in lentils, onion, lemon and 4 cups water. Bring to a boil, lower heat, cover and cook at a bare simmer, stirring occasionally, until lentils fall apart, about 30 minutes. Discard cardamom, cinnamon, onion and lemon. Stir in salt and serve.

Nutrition

(As a main course) Per serving (about 3oz/89g-wt.): 320 calories (70 from fat), 7g total fat, 3.5g saturated fat, 15mg cholesterol, 450mg sodium, 45g total carbohydrate (11g dietary fiber, 2g sugar), 20g protein (As a side dish) Per serving (about 2oz/51g-wt.): 180 calories (40 from fat), 4g total fat, 2g saturated fat, 10mg cholesterol, 260mg sodium, 26g total carbohydrate (6g dietary fiber, 1g sugar), 12g protein

Tags: Gluten Free, High Fiber, Sugar Conscious, Wheat Free

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