Dal is a quick one-pot meal that comes together easily and flexible from a wide variety of flavoring options. Choose something acidic (tomato, as in this recipe, but lemon would also work) and a spice mix to pair.
Ingredients
- 1 cup split red lentils
- 3⅓ cups water, divided
- 1 Tbsp. canola oil
- 2 large garlic cloves, grated
- 2 tsp. grated fresh ginger
- 1 medium onion, finely chopped
- 1 large tomato, seeded and chopped
- ¼ cup chopped cilantro
- 1 tsp. ground cumin
- ¼ tsp. ground turmeric
Directions
- In medium saucepan, cover lentils generously with water and swoosh them with your fingers. Drain and repeat until water runs clear, 3-4 times. Pour in 3 cups cold water and set over medium-high heat. When water boils, reduce heat and simmer, uncovered, skimming off any foam that forms in the first minutes. Cook until lentils are tender, stirring occasionally (12-15 minutes).
- Meanwhile, heat oil in medium skillet over medium-high heat. Add garlic and ginger, cook, stirring constantly, until seasonings are fragrant (1 minute).
- Add onion and cook, stirring, until golden (4 minutes). Some season paste will be sticking to bottom of pan.
- Add tomato, cilantro, cumin, and turmeric. Cook until tomato pieces are moist and start to break down (2-3 minutes).
- Add seasonings to cooked lentils. Off heat, pour 1/3 cup water into skillet and use wooden spatula to scrape up the deep brown layer sticking to pan, then add to lentils, stirring vigorously.
- Cover lentils and simmer over medium heat to meld flavors (5 minutes). Stir well and serve in deep bowls.
Nutrition Facts
4 servings per container
Serving Size 326 g
| Amount per serving | ||
|---|---|---|
| Calories | 230 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 0.5g | 0% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 1.5g | ||
| Monounsaturated Fat 2.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 15mg | 1% | |
| Total Carbohydrate 36g | 13% | |
| Dietary Fiber 6.5g | 21% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 2g | ||
| Protein 13g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 50.6mg | 4% | |
| Iron 4.4mg | 20% | |
| Potassium 500mg | 10% | |
| Vitamin A 23.8mcg | 2% | |
| Vitamin C 9.9mg | 10% | |
| Vitamin E 0.9mg | 6% | |
| Vitamin K 9.3mcg | 8% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.1mg | 8% | |
| Niacin 3mg | 20% | |
| Vitamin B6 0.3mg | 20% | |
| Folate 110.8mcg | 28% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 2.8mcg | 10% | |
| Chloride 34.2mg | 2% | |
| Pantothenate 0.3mg | 0% | |
| Phosphorus 163.5mg | 15% | |
| Iodine 0.6mcg | 0% | |
| Magnesium 39.4mg | 10% | |
| Zinc 1.9mg | 20% | |
| Selenium 0.4mcg | 0% | |
| Copper 0.7mg | 80% | |
| Manganese 1mg | 45% | |
| Chromium 0.3mcg | 0% | |
| Molybdenum 3.7mcg | 8% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Water, Red Lentils, Tomatoes, Onion, Canola Oil, Garlic, Ginger, Cilantro, Cumin, Turmeric.
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