Spicy Red Lentil Dal with Pita Wedges

8 Reviews
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Photography: Randy Mayor; Styling: Lydia DeGaris-Pursell
Yield
5 servings (serving size: 1/2 cup dal and 8 pita wedges)
By Jennifer Martinkus and Derrin Davis
July 2003
RECIPE BY Cooking Light

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

Nutritional Information

  • Calories 375
  • Caloriesfromfat 13%
  • Fat 5.5g
  • Satfat 1.4g
  • Monofat 1g
  • Polyfat 2.2g
  • Protein 18.6g
  • Carbohydrate 63.2g
  • Fiber 14.8g
  • Cholesterol 0.0mg
  • Iron 5.8mg
  • Sodium 746mg
  • Calcium 95mg

How to Make It

Step 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.

Step 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.

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Ratings & Reviews

Renee5732's Review

cthieme
October 05, 2014
Very tasty! I actually liked it warm, though. I used mustard powder, maybe 3/4 tsp. and also just cooked the lentils in water. Great curry flavor.

ucpegasus's Review

nwilker
August 22, 2012
N/A

cthieme's Review

av8girl
August 01, 2012
I have made this multiple times already following the recipe to a t and it always came out amazing. Is just finished another batch, except this time I did not have tomato paste on hand, so I used about 1/4 cup crushed tomatoes instead. I also added diced carrots and red peppers this time around as I needed to use them up. Came out fantastic - thanks, cooking light!

nwilker's Review

beachstarr
January 26, 2011
I used 1 cup broth, 1 cup water. (broth was home made). I updated the heat - 1tsp of hot peppers and 1/2 a serrano diced. Used it as a side dish. Hubby loved it! (love the idea of red curry instead of tom paste!)

beachstarr's Review

Renee5732
September 07, 2010
Love this recipe! I use vegetable broth to make this vegetarian. I have made it to take on hikes - great source of protein. When I'm at home add a bit more of vegetable broth so I can pour over brown rice. Serve with greens, yogurt and naan for a complete meal. Yum!

kag17171's Review

bahibektoi
June 02, 2010
Vegan AND gluten free! I used vegetable broth and water to cook the lentils, no chicken broth. I have made this twice and have made some big substitutions (like, one time only had red onion, not yellow, and haven't found red lentils, just green or white). Also don't have the mustard seeds. Anyway, it is super yummy no matter what i do to it. i eat it w/o pita or rice, just a spoon and lotsa fresh lime juice.

bahibektoi's Review

kag17171
November 06, 2009
Followed recipe exactly, except substituted 1 tbs red curry paste for the tomato paste. Very spicy, but excellent! Great over jasmine rice for an entree!

av8girl's Review

ucpegasus
April 16, 2009
This is an excellent dal. I added fresh cilantro, and served it with jasmine rice and pita bread as a meal. Very filling, and so easy to make.
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