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Spicy Red Lentil Dal with Pita Wedges

Photography: Randy Mayor; Styling: Lydia DeGaris-Pursell
Yield 5 servings (serving size: 1/2 cup dal and 8 pita wedges)
Dal is a great choice for a hike - it's high in protein and fiber, low in fat, durable, and nonperishable. Pack dal in a heavy-duty zip-top plastic bag separate from pitas. Lentils absorb the liquid as they stand, so there's no need to drain them after cooking.

Ingredients

  • 2 cups fat-free, less-sodium chicken broth
  • 1 cup dried small red lentils
  • 1 tablespoon vegetable oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon minced fresh garlic
  • 1 teaspoon yellow mustard seeds
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 1 tablespoon tomato paste
  • 1/2 cup light coconut milk
  • 1/2 teaspoon salt
  • 2 teaspoons fresh lime juice
  • 5 (6-inch) pitas, each cut into 8 wedges

Nutrition Information

  • calories 375
  • caloriesfromfat 13 %
  • fat 5.5 g
  • satfat 1.4 g
  • monofat 1 g
  • polyfat 2.2 g
  • protein 18.6 g
  • carbohydrate 63.2 g
  • fiber 14.8 g
  • cholesterol 0.0 mg
  • iron 5.8 mg
  • sodium 746 mg
  • calcium 95 mg

How to Make It

  1. Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender. Remove from heat; cover and set aside.

  2. Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions are tender and seeds begin to pop, stirring constantly. Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add lentils, coconut milk, and salt; cook 3 minutes, stirring frequently. Remove from heat; stir in juice. Cool to room temperature. Serve dal with pita wedges.