DAL, Indian Spiced Lentils

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DAL, Indian Spiced Lentils, is a wonderful healthy, hearty stew with spectacular flavors. It’s perfect to have on hand for a quick lunch or dinner.

DAL, Indian Spiced Lentils

This is another recipe that I owe to the hubby.  He is on a cooking roll lately!  I’m loving it too!  He has been on lentil kick for several months.    They are just so healthy to have in your diet and have a great amount of protein in them

too. (13 grams per serving)

He has been looking for new ways to cook them and learned about Dal (aka Dahl, or Daal), an Indian spiced lentil stew.  Oh my goodness!  The flavors in this Dal are just spectacular!

I haven’t eaten a lot of Indian dishes before this to be honest.  But this recipe is certainly on the must keep list of healthy hearty, delicious options now.

It’s quick to whip up and makes a large batch that feeds a crowd (or us for several days) and it freezes well too.

Dal Ingredients

1 ½ cups red lentils, washed and drained

1-2 tbsp. coconut oil, butter or ghee

1 large onion, finely diced (I use my handy

)

3 cloves garlic, minced

1 tbsp. ginger powder or fresh ginger

1 tbsp. curry powder

½ tsp. ground cumin

1 tsp. ground turmeric

½ tsp. ground cinnamon

One large tomato, finely diced

4-5 cups water

pepper to taste

1/4 tsp. dried red chilli flakes (optional)

How to Make Dal

Add the oil, butter or ghee to a large pot and melt over medium-low heat,

Add the onion and cook until translucent, about 5-7 minutes.

Add the garlic and ginger and cook for another 1 minute.

Add all the spices- curry, cumin, turmeric, , cinnamon and red chilli flakes (if using) and mix in well.

Add the tomato and the lentils and stir until combined well.

Add 4 cups water and bring to a boil.  Then lower the heat to simmer.

Cook uncovered for about 20-30 minutes until lentils get very soft and  thick.  Stir occasionally and add a little extra water if needed.

ENJOY!!

Other healthy soup recipes to try:

Cilantro Lime Chicken Soup

Sweet Potato and Black Bean Soup

Tomato Basil Chicken Soup

Chicken Vegetable Soup

5 from 1 vote

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DAL - Indian Spiced Lentils

DAL, Indian Spiced Lentils, is a wonderful healthy, hearty stew with spectacular flavors. It’s perfect to have on hand for a quick lunch or dinner.

Course Soup

Cuisine Indian

Keyword dal

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6

Calories 215 kcal

Author Sherri

Ingredients

• 1 ½ cups red lentils washed and drained
• 1-2 tbsp. coconut oil butter or ghee
• 1 large onion finely diced (I use my handy food chopper)
• 3 cloves garlic minced
• 1 tbsp. ginger powder or fresh ginger
• 1 tbsp. curry powder
• ½ tsp. ground cumin
• 1 tsp. ground turmeric
• ½ tsp. ground cinnamon
• 1 large tomato finely diced
• 4-5 cups water
• pepper to taste
• 1/4 tsp. dried red chilli flakes optional

Instructions

1. Add the oil, butter or ghee to a large pot and melt over medium-low heat,
2. Add the onion and cook until translucent, about 5-7 minutes.
3. Add the garlic and ginger and cook for another 1 minute.
4. Add all the spices- curry, cumin, turmeric, , cinnamon and red chilli flakes (if using) and mix in well.
5. Add the tomato and the lentils and stir until combined well.
6. Add 4 cups water and bring to a boil. Then lower the heat to simmer.
7. Cook uncovered for about 20-30 minutes until lentils get very soft and thick. Stir occasionally and add a little extra water if needed.
8. ENJOY!!

Nutrition Facts

DAL - Indian Spiced Lentils

Amount Per Serving

Calories 215 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 2g 10%

Sodium 18mg 1%

Potassium 581mg 17%

Total Carbohydrates 34g 11%

Dietary Fiber 15g 60%

Sugars 2g

Protein 12g 24%

Vitamin A 2.8%

Vitamin C 6.6%

Calcium 6.1%

Iron 29.7%

* Percent Daily Values are based on a 2000 calorie diet.

Be sure to try these healthy soups too: