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 Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 375
  • Calories from fat: 13%
  • Fat: 5.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 2.2g
  • Protein: 18.6g
  • Carbohydrate: 63.2g
  • Fiber: 14.8g
  • Cholesterol: 0.0mg
  • Iron: 5.8mg
  • Sodium: 746mg
  • Calcium: 95mg

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

  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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Spicy Red Lentil Dal with Pita Wedges Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Indulge your cravings!

Daily Indulgence
Free Daily Indulgence Newsletter: You'll get our most indulgent sweets and savory treats.
We Respect Your Privacy. Privacy Policy