Have a great day - eat something healthy.

Wednesday, April 14, 2010

Indian Dal

Mark and I love this dish – it’s great with brown rice, or as a dip on rice crackers. And if you’re not big into spicy flavors, just leave out the jalapeno. A small amount of this traditional Indian dish is very satisfying.

Indian Dal

2 tablespoons olive oil
1 yellow onion, finely chopped
1 teaspoon cumin seeds
1/4 teaspoon ground cardamom
4 cloves garlic, finely chopped
4 cups gluten-free vegetable broth
2 cups red lentils, picked through for stones and rinsed
1 1/2 cups chopped tomatoes, with their juice
1/3 cup chopped cilantro
2 tablespoons finely chopped ginger
1 teaspoon ground turmeric
Salt to taste
1 jalapeño pepper, finely chopped

Heat oil in a large heavy bottom 5-quart pan over medium high heat, add onions, and cook until golden brown, about 5 minutes. Add cumin seeds, cardamom, and garlic to the pan and stir until the spices are just fragrant, about 2 minutes. Add broth, lentils, tomatoes and their juice, cilantro, ginger, turmeric, salt and jalapeño pepper. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring often, until lentils become soft, about 15 minutes. Ladle lentils into bowls and serve.

Nutrition Per serving (about 11oz/302g-wt.): 300 calories (60 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol, 710mg sodium, 43g total carbohydrate (10g dietary fiber, 4g sugar), 18g protein

From Wholefoods.com

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