Red Lentil Dal with Carrot Salad and Coriander Flatbreads

Red Lentil Dal with Carrot Salad and Coriander Flatbreads Recipe
Photo: Caleb Chancey, Brian Woodcock; Styling: Mary Clayton Carl
This is basically an all-out assault on the bulk bins, as well as our modern take on the rice-and-beans dinner. Spices, dried lentils, and rice are cheap ingredients, especially when you buy in these small quantities. Chiles are also a thrifty flavor booster; you should be able to score the two here for a nickel. Your vegetable peeler will get you nice carrot ribbons. And you'll use your leftover pizza dough from Spinach and Onion Pizza to make the flatbread.


Serves 4 (serving size: about 1/2 cup dal, 1 cup salad, 1 flatbread, and 1/3 cup rice)
Total time: 53 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 35 Minutes
Total: 53 Minutes

Nutritional Information

Calories 410
Fat 12.4 g
Satfat 1.4 g
Monofat 7.7 g
Polyfat 2.1 g
Protein 15.5 g
Carbohydrate 60.2 g
Fiber 10.9 g
Cholesterol 0.0 mg
Iron 3.5 mg
Sodium 768 mg
Calcium 67 mg


5 cups water, divided
3/4 cup dried small red lentils
1 tablespoon canola oil
3/4 cup chopped onion
1 tablespoon minced peeled fresh ginger
1 tablespoon minced garlic
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon garam masala
1/2 teaspoon curry powder
2 serrano chiles, minced
2 ounces spinach (about 4 cups loosely packed)
2 tablespoons canola oil
1 teaspoon grated lime rind
1 1/2 tablespoons fresh lime juice
1 teaspoon sugar
4 cups shaved carrot (about 2 large)
1 cup thinly vertically sliced onion
1 cup cilantro leaves
Cooking spray
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt
Remaining ingredient:
1 1/3 cups hot cooked long-grain brown rice


1. To prepare dal, combine 3 cups water and lentils in a bowl. Let stand 20 minutes; drain.

2. Heat a medium saucepan over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add the chopped onion; sauté 3 minutes. Add ginger and next 6 ingredients (through serranos); sauté for 30 seconds. Add lentils and remaining 2 cups water to pan. Bring to a boil; reduce heat, and simmer 23 minutes. Stir in spinach; cook 2 minutes or until spinach wilts.

3. To prepare salad, combine 2 tablespoons oil, rind, juice, and sugar in a medium bowl, stirring with a whisk. Add carrot, sliced onion, and cilantro; toss to coat.

4. To prepare flatbreads, shape each dough portion into a 5-inch circle on a lightly floured surface. Coat dough with cooking spray. Heat a grill pan over high heat. Add 2 dough portions to pan; cook 2 minutes on each side or until lightly charred. Repeat the procedure with remaining dough. Combine coriander and 1/4 teaspoon salt; sprinkle over hot flatbreads. Serve with rice, dal, and salad.

Robin Bashinsky,

Cooking Light

September 2012
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