Dal with Ghee, Cumin, and Mustard Seeds

recipe
Ghee, a browned clarified butter common in Indian cuisine, has a deep brown color and a rich, nutty flavor. If you prefer spicier dal, don't seed the jalapeño.

Yield:

6 servings (serving size: about 1 cup)

Recipe from

Nutritional Information

Calories 387
Caloriesfromfat 19 %
Fat 8.3 g
Satfat 4.7 g
Monofat 2.4 g
Polyfat 0.4 g
Protein 22.9 g
Carbohydrate 57.7 g
Fiber 2.4 g
Cholesterol 19 mg
Iron 4.2 mg
Sodium 567 mg
Calcium 41 mg

Ingredients

Dal:
3 1/2 tablespoons Ghee, divided
1 cup finely chopped onion (about 1 medium)
3/4 cup diced carrot (about 1 large)
1 tablespoon minced garlic (about 2 large cloves)
4 cups fat-free, less-sodium chicken broth
1 cup water
1/4 cup finely chopped seeded jalapeño pepper (about 2)
1 tablespoon grated fresh ginger
2 teaspoons ground turmeric
2 teaspoons ground coriander
3/4 teaspoon salt
1 pound yellow split peas
2 teaspoons brown mustard seeds
2 teaspoons cumin seeds

Preparation

Heat 1 1/2 teaspoons Ghee in a large saucepan over medium heat. Add onion, carrot, and garlic; cook 5 minutes. Stir in broth and next 7 ingredients (through peas); bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Place mustard and cumin seeds in a large nonstick skillet over medium heat; cook for 1 minute or until toasted. Add remaining 3 tablespoons Ghee; cook 1 minute or until seeds begin to pop. Stir into soup; serve immediately.

Note: Nutritional analysis includes Ghee.

Note:

Lorrie Hulston Corvin,

January 2007
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