Rating: 4.5 stars
8 Ratings
  • 1 star values: 0
  • 2 star values: 0
  • 3 star values: 1
  • 4 star values: 1
  • 5 star values: 6

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.

Jennifer Martinkus and Derrin Davis
Recipe by Cooking Light July 2003


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

Recipe Summary

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


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

375 calories; calories from fat 13%; fat 5.5g; saturated fat 1.4g; mono fat 1g; poly fat 2.2g; protein 18.6g; carbohydrates 63.2g; fiber 14.8g; cholesterol 0mg; iron 5.8mg; sodium 746mg; calcium 95mg.