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Dal with Ghee, Cumin, and Mustard Seeds

Yield 6 servings (serving size: about 1 cup)
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.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. Note: Nutritional analysis includes Ghee.