Lentil Potato Dal with Lemon-Cilantro Rice

recipe
A traditional dish from India, dal is typically made with lentils, tomatoes, onions, and a host of spices. Once assembled, the lentil-potato mixture simmers on the stove, giving off wonderful, exotic aromas.

Yield:

6 servings (serving size: about 1 cup dal and 2/3 cup rice)

Recipe from

Oxmoor House

Recipe Time

Prep: 15 Minutes
Cook: 25 Minutes

Nutritional Information

Calories 363
Fat 2.8 g
Satfat 1.5 g
Protein 13.4 g
Carbohydrate 72.0 g
Cholesterol 7 mg
Iron 4.2 mg
Sodium 634 mg
Caloriesfromfat 7 %
Fiber 8.4 g
Calcium 71 mg

Ingredients

1 tablespoon light butter
1 cup chopped onion (about 1 small)
4 garlic cloves, minced
1 tablespoon grated peeled fresh ginger
1 1/4 teaspoons salt
1 teaspoon cumin seeds
1 teaspoon ground turmeric
1/2 teaspoon ground coriander seeds
1/2 teaspoon mustard seeds
1/4 teaspoon ground red pepper
3 cups water
3 medium tomatoes, seeded and chopped
2 medium baking potatoes, peeled and cut into 1/2-inch pieces
1 cup dried small red lentils
1/2 cup chopped fresh parsley
2 tablespoons red wine vinegar

Preparation

Melt butter in a large saucepan over medium heat. Add onion; sauté 3 minutes. Stir in garlic and ginger; sauté 1 minute. Add salt and next 5 ingredients; cook 1 minute. Add water, scraping pan to loosen browned bits. Stir in tomato, potato, and lentils. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until potato mixture is tender.

Stir parsley and vinegar into potato mixture. Serve over Lemon-Cilantro Rice.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2004
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