Food & Health

Lentil Dal

Serving Size: 1/8 of recipe
Makes: 8 servings

Source of: Vitamin A and C
Good Source of: Riboflavin
Excellent Source of: Fibre, Iron, Potassium, Zinc, Vitamin B6, Thiamin, Niacin & Folic Acid
Vegetarian
Gluten-Free

Ingredients

50 ml
butter
1/4 cup
375 ml
diced onions
1 1/2 cups
30 ml
cloves garlic, diced
2 tbsp
2
jalapenos, cored and diced
2
15 ml
cumin seeds, toasted and crushed
1 tbsp
500ml
dried lentils
2 cups
30 ml
fresh minced ginger
2 tbsp
30 ml
Garam Masala *recipe to follow
2 tbsp
15 ml
salt
1 tbsp
5 ml
pepper
1 tsp
15 ml
granulated sugar
1 tbsp
1
bay leaf
1
1
tomato, chopped
1
7.5 ml
rice vinegar
1/2 tbsp
2 L
reduced sodium chicken/vegetable broth
8 cups
 
*GARAM MASALA:
15 ml
black peppercorns
1 tbsp
7.5 ml
whole cloves
1/2 tbsp
17 ml
cardamom seeds
1 tbsp + 1/2 tsp
45 ml
cumin seeds
3 tbsp
45 ml
coriander seeds
3 tbsp
2
cinnamon sticks, 3" long
2
50 ml
dried red chiles
1/4 cup
7.5 ml
nutmeg
1/2 tbsp


Directions

IN large pot, melt butter and stir-fry the onions until wilted, not browned.

ADD garlic, jalapeno, cumin, lentils, ginger, garam masala, salt, pepper, sugar, and bay leaf. Saute for 1-2 minutes until aromatic.

ADD the tomatoes, vinegar, and chicken stock.

BRING to a boil then lower to a simmer stirring occasionally. Cook until lentils are tender, about 1h 45 minutes.

TASTE. Adjust seasoning as needed with salt, pepper and cumin.

GARAM MASALA: (can also be found in the ethnic food aisle at most grocery stores)

IN large saute pan, combine black peppercorns, cloves, cardamom, coriander and cumin seeds, cinnamon sticks and dried red chiles. Over medium heat cook until lightly toasted, stirring constantly.

TURN off heat and stir in nutmeg.

GRIND to a fine powder in a food processor. Pass powder through a fine strainer and cool to room temp.

STORE in airtght jar and use as needed.

Nutrition Facts

Based on a serving of 1/8 of recipe

Energy: 347.15 calories
Protein: 21.52 g
Fat: 9.98 g
Saturated Fat: 4.73 g
Cholesterol: 24 mg
Carbohydrates: 44.8 g
15%
Fibre: 6.5 g
26%
Sodium: 663.2 mg
28%
Potassium: 853.4 mg
Vitamin C: 0.36 mg
1%
Folate: 244.6 mcg
111%
Calcium: 53.85 mg
5%
Iron: 5.89 mg
33%
Calories from Fat:
25%





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