Red Lentil Dal with Charred Onions

Red Lentil Dal with Charred Onions Recipe
Randy Mayor; Leigh Ann Ross
Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal.

Yield:

7 servings (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 149
Caloriesfromfat 17 %
Fat 2.8 g
Satfat 0.3 g
Monofat 1.6 g
Polyfat 0.3 g
Protein 8.4 g
Carbohydrate 23.6 g
Fiber 5.5 g
Cholesterol 0.0 mg
Iron 2.1 mg
Sodium 354 mg
Calcium 33 mg

Ingredients

1 tablespoon olive oil, divided
1 medium onion, cut into 1/4-inch-thick slices
1 teaspoon mustard seeds
1/2 teaspoon coriander seeds
1/2 teaspoon cumin seeds
1 whole clove
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
1 dried hot red chile
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 cup dried small red lentils
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice

Preparation

Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.

Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.

Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Jaime Harder, MA, RD,

October 2007
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