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.
1 jalapeño pepper, stemmed, seeded and finely chopped
Heat oil in a large pot over medium high heat. Add onion 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 jalapeño 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.
Per Serving:310 calories (60 from fat), 6g total fat, 0.5g saturated fat, 300mg sodium, 43g carbohydrates, (10 g dietary fiber, 4g sugar), 18g protein.
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