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Randy Mayor; Leigh Ann Ross Photo by: Randy Mayor; Leigh Ann Ross

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.

Cooking Light OCTOBER 2007

  • Yield: 7 servings (serving size: 1 cup)

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.

Nutritional Information

Amount per serving
  • 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
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