Delicious, nutritious and super easy to make!
Garlicky Red Lentil Dal
Becky Luigart-Stayner; Melanie J. Clarke
This dip tastes best at room temperature. If you can't find red lentils, use brown or green instead.
Yield: 9 servings (serving size: 1/4 cup)
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Amount per serving
- Calories: 97
- Calories from fat: 22%
- Fat: 2.4g
- Saturated fat: 0.3g
- Monounsaturated fat: 1.6g
- Polyunsaturated fat: 0.3g
- Protein: 6.3g
- Carbohydrate: 13.8g
- Fiber: 6.8g
- Cholesterol: 0.0mg
- Iron: 2.3mg
- Sodium: 265mg
- Calcium: 17mg
- 1 cup dried small red lentils
- 2 1/2 cups water
- 1 bay leaf
- 1 1/2 teaspoons cumin seeds, divided
- 1 teaspoon salt
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon Hungarian sweet paprika
- 1/2 teaspoon ground red pepper
- 4 teaspoons olive oil, divided
- 1/4 cup chopped onion
- 1/2 cup chopped seeded tomato
- 1 garlic clove, chopped
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon freshly ground black pepper
- 1 teaspoon chopped fresh mint
- Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until tender. Drain; discard bay leaf. Place lentils in a small bowl.
- Combine 1 teaspoon cumin seeds, salt, turmeric, paprika, and red pepper in a spice or coffee grinder; process until finely ground.
- Heat 1 tablespoon oil in a medium nonstick skillet over medium-high heat. Add onion; sauté 2 minutes or until tender. Stir in spice mixture, tomato, and garlic; cook 2 minutes or until slightly thick. Remove pan from heat; stir in lentils, lemon juice, and black pepper. Place lentil mixture in a food processor; process until smooth.
- Heat 1 teaspoon olive oil in a small sauté pan over medium heat, and add 1/2 teaspoon cumin seeds. Sauté seeds for 15 seconds, and drizzle over dal. Sprinkle with fresh mint.
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Garlicky Red Lentil Dal Recipe at a Glance
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