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

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.

Recipe by Cooking Light July 2003

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

Recipe Summary test

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

Ingredient Checklist

Directions

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.

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  • 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; iron 5.8mg; sodium 746mg; calcium 95mg.
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