Duguid's Everyday Dal

This is a flexible recipe that allows you to play around with new spices, aromatics, or vegetables. You can use fennel seeds in place of the cumin seeds; an onion in place of shallots; or green beans, potatoes, or rinsed and drained canned chickpeas in place of the vegetables. Serve over fluffy rice with a green salad to round out the meal.

Yield: 6 servings (serving size: about 3/4 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 266
  • Fat: 8.2g
  • Saturated fat: 1g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.8g
  • Protein: 14.6g
  • Carbohydrate: 35.7g
  • Fiber: 8.8g
  • Cholesterol: 0.0mg
  • Iron: 3.7mg
  • Sodium: 619mg
  • Calcium: 50mg

Ingredients

  • 1 1/2 cups split hulled mung dal or masoor (red) dal, rinsed and drained
  • 6 cups water
  • 1/2 teaspoon ground turmeric
  • 2 bay leaves
  • 1 (3-inch) cinnamon stick
  • 1 1/2 teaspoons salt, divided
  • 3 tablespoons olive oil
  • 1 teaspoon black or brown mustard seeds
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon minced garlic
  • 1/2 teaspoon nigella seeds
  • 1/2 teaspoon cumin seeds
  • 2 dried small hot red chiles, stemmed
  • 1/2 cup finely chopped shallots
  • 1 cup diced carrot
  • 1 cup cauliflower florets
  • 3/4 cup fresh cilantro leaves
  • 6 lime wedges (optional)

Preparation

  1. 1. Combine dal and 6 cups water in a large saucepan; bring to a boil. Stir in turmeric, bay leaves, and cinnamon stick; partially cover, reduce heat, and simmer 25 minutes or until tender, stirring occasionally. Stir in 1/2 teaspoon salt. Keep warm.
  2. 2. Heat oil in a large nonstick skillet over medium-high heat. Add mustard seeds; cook 1 minute or until seeds pop, stirring constantly. Add ginger and next 4 ingredients (through chiles); cook 2 minutes, stirring constantly. Add shallots; cook 3 minutes or until shallots are tender, stirring frequently. Add carrot and cauliflower; cook 5 minutes or until vegetables are crisp-tender, stirring frequently. Add 1 cup dal mixture and remaining 1 teaspoon salt to carrot mixture; cook 2 minutes, stirring frequently.
  3. 3. Add carrot mixture to remaining dal mixture; bring to a boil. Cook 40 minutes or until mixture thickens. Sprinkle each serving with 2 tablespoons cilantro leaves. Garnish with lime wedges, if desired.
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