Green Lentil Dal
2016-01-19 18:17:49
Serves 4
Indian dishes are known for bursting flavors and their ingenious use of spices. This dal recipe brings these wonderful traits along with lots of protein to life. The spices also offer a strong antioxidant effect that is perfect for providing your body with increased nutrition!
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Nutrition Facts
Serving Size
187g
Servings
4
Amount Per Serving
Calories 247
Calories from Fat 40
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 25mg
1%
Total Carbohydrates 38g
13%
Dietary Fiber 17g
70%
Sugars 5g
Protein 15g
Vitamin A
18%
Vitamin C
75%
Calcium
7%
Iron
26%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 cup lentils
- 4 garlic cloves, minced
- 1 onion, finely chopped
- 1 1/2 cups tomatoes, chopped (~2 medium)
- 1/2 tsp turmeric
- 1/4 tsp pepper
- 1/2 tsp chili powder
- 1 tbsp olive oil
- 1 tsp mustard, ground
- 1/2 tsp cumin, ground
- 2 tsp curry powder
- 1 1/2 cups broccoli
Instructions
- Chop the garlic and set aside to rest* (this will be used later). Now chop the onion and tomatoes.
- In a large pot, combine the lentils, onion, tomatoes, turmeric, pepper, and chili powder. Add enough water to cover the top of the ingredients. Bring to a boil, then simmer for 30-45 minutes, or until lentils are soft. Check periodically, and add more water if needed.
- While the lentils are cooking, steam broccoli for 3-5 minutes, or until brightly green and soft. Don't overcook! Set aside.
- In a small saucepan, add the chopped garlic, olive oil, mustard, cumin, and curry. Saute in pan for 2-3 minutes, or until fragrant. Set aside.
- Once lentils are done cooking, add in sauteed spices and broccoli. Mix until well combined and heated. Serve and enjoy!
Notes
- Letting garlic "rest" simply means waiting to cook it, so that all of the good enzymes can activate and boost its wonderful properties. If you cook garlic too soon, you could miss out on some of its amazing health benefits.
- Can be frozen for 1 month.
Happy Body Kitchen https://happybodykitchen.com/
