Spicy Red Lentil Dal with Pita Wedges

Photography: Randy Mayor; Styling: Lydia DeGaris-Pursell
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.

Yield:

5 servings (serving size: 1/2 cup dal and 8 pita wedges)

Recipe from

Nutritional 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

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

Preparation

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.

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.

Note:

Jennifer Martinkus and Derrin Davis,

July 2003