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Title:   Indian Dal

Nutrition facts

Serving Size 295 grams
Amount per serving
Calories 300 Calories from Fat 45
Hide Daily Values % Daily Value*
Total Fat 5g 8%
  Saturated Fat 0.5g 2%
Cholesterol 0mg 0%
Sodium 1030mg 43%
Total Carbohydrates 48g 16%
  Dietary Fiber 12g
  Sugars 8g
Protein 16g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.

Calories in Indian Dal:

300 per 285 gram serving.

Dairy-Free, Gluten-Free, Vegan

Nutritious and flavorful, with added heat from the jalapeño pepper, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes. Serve over a bed of brown rice.
Serves 6

    * 2 cups red lentils
    * 2 tablespoons olive oil
    * 1 yellow onion, finely chopped
    * 1 teaspoon cumin seeds
    * 1/4 teaspoon ground cardamom
    * 4 cloves garlic, minced
    * 4 cups vegetable broth or chicken broth
    * 1 1/2 cups chopped tomatoes with their juice
    * 1/3 cup chopped fresh cilantro
    * 2 tablespoons minced fresh ginger
    * 1 fresh jalapeno pepper, minced*
    * 1 teaspoon ground turmeric
    * 1 teaspoon salt

Place the lentils on a clean, flat surface, preferably light in color to visually aid in the sorting. Sort through the lentils and discard any pebbles or chaff. Place the sorted lentils in a fine mesh strainer and rinse with cold running water, drain.

Heat the oil in a large heavy bottom 5-quart pan over medium-high heat, and sauté the onion until golden brown, about 5 minutes. Add the cumin seeds, cardamom, and garlic to the pan and stir until the spices are just fragrant, about 2 minutes. Add the broth, tomatoes, lentils, cilantro, ginger, jalapeño pepper, turmeric and salt. Bring to a boil over high heat; reduce the heat to low, cover, and simmer, stirring often, until lentils become soft, about 15 minutes.

*If you want a less spicy dish, remove the seeds inside the pepper before mincing.
Nutrition Info

Per Serving (295g-wt.): 300 calories (45 from fat), 5g total fat, 0.5g saturated fat, 16g protein, 48g total carbohydrate (12g dietary fiber, 8g sugar), 0mg cholesterol, 1030mg sodium

last edit by PEERTRAI, 3/16/2011 11:13:19 AM

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Indian Food   Lentils  

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