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Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Garlicky Red Lentil Dal

This dip tastes best at room temperature. If you can't find red lentils, use brown or green instead.

Cooking Light MAY 2002

  • Yield: 9 servings (serving size: 1/4 cup)

Ingredients

  • 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

Preparation

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.

Nutritional Information

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
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Garlicky Red Lentil Dal Recipe

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