These were really good. I just used pre-ground spices, but didn't change anything else, though I think I would leave out the clove next time as that taste seemed to overpower the other flavors a bit. Per other reviews, I left out some of the broth so they didn't end up too soupy. A bit of plain yogurt on top adds creaminess and tames some of the strong flavors.
Red Lentil Dal with Charred Onions
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.
More From Cooking Light
- Calories: 149
- Calories from fat: 17%
- Fat: 2.8g
- Saturated fat: 0.3g
- Monounsaturated fat: 1.6g
- Polyunsaturated fat: 0.3g
- Protein: 8.4g
- Carbohydrate: 23.6g
- Fiber: 5.5g
- Cholesterol: 0.0mg
- Iron: 2.1mg
- Sodium: 354mg
- Calcium: 33mg
- 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
- 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.
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