Butternut Red Lentil Dal with Gingered Tomatoes

User Reviews

5

2 reviews
Excellent
  • Prep Time

    20 mins

  • Cook Time

    25 mins

  • Total Time

    45 mins

  • Servings

    8

  • Calories

    258 kcal

  • Cuisine

    Indian

Butternut Red Lentil Dal with Gingered Tomatoes

If you love adding healthy veggies to your diet this amazingly delicious Butternut Red Lentil Dal with Gingered Tomatoes is perfect, but meat lovers also go crazy over it as it's bursting with fabulous flavor!

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Ingredients

Servings

For the dal:

  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons mustard seeds black or yellow
  • 1 teaspoon cumin seed
  • 4 garlic finely minced, medium cloves
  • 1 ½ tablespoons ginger finely grated fresh
  • 1 tablespoon garam masala
  • 1 ½ teaspoon ground coriander
  • 1 onion coarsely chopped, large sweet yellow
  • 1 bell pepper coarsely chopped, large, yellow
  • cups butternut squash I used pre-cut purchased butternut squash to make things easy, diced
  • 14.5 ounces diced tomatoes 1 can, fire-roasted
  • 3-4 cups vegetable broth you could also use low sodium chicken broth, low sodium
  • 13.5 ounces coconut milk I I've used both light and full fat coconut milk with delicious results, light
  • 1 ½ cups red lentils dried
  • 1 bay leaf or 2 medium, large
  • 1 teaspoon Turmeric ground
  • 2 teaspoons kosher salt
  • cilantro mint, basil leaves, for serving, fresh
  • lime for serving, wedges

For the gingered tomatoes:

  • 1 ½ tablespoons extra virgin olive oil
  • 1 teaspoon ginger finely grated fresh
  • 1 garlic finely minced, medium clove
  • 1 teaspoon mustard seeds
  • 1 ½ cups tomatoes cherry or grape
  • ½ teaspoon kosher salt

Instructions

For the dal:

  1. In a large Dutch oven or soup pot, heat the olive oil over medium-low heat. Add the mustard seeds and cumin seeds and cook until the mustard seeds start to sizzle a bit (I call it dancing).
  2. Add the garlic and ginger and cook for another 30 seconds or until fragrant. Add the diced onion, bell pepper, butternut squash, garam masala and ground coriander and sauté for 3-4 minutes until the onion begins to soften.
  3. Add the fire-roasted tomatoes, 3 cups of the broth, coconut milk, red lentils, turmeric, kosher salt and bay leaf. Bring the mixture to a boil then reduce to a steady simmer. Cook for 20 minutes or until the butternut squash is nice and tender and the lentils are broken down. If the mixture seems to be getting too thick before things are finished cooking, add a bit more broth.
  4. Remove the bay leaf then use an immersion blender or a regular blender, to pulse the dal until veggies are chunky-smooth. If you'd like this dal a little thinner, you can add a bit more broth at this point then stir well to combine.
  5. Serve with rice and Gingered Tomatoes (see below). Garnish with fresh herb leaves and lime wedges. A drizzle of creamy yogurt is also delicious.

For the Gingered Tomatoes:

  1. Cut the cherry tomatoes in half and lay them out on top of several thicknesses of paper toweling to drain off any excess liquid.
  2. Heat 1½ tablespoons of extra virgin olive oil in a medium-size, non-stick sauté pan over medium-low heat. Add the grated ginger, garlic and mustard seeds. Sauté for 1-2 minutes or until fragrant.
  3. Add the halved cherry tomatoes and sprinkle with the salt. Stir gently until the tomatoes are warmed.

Nutrition Information

Show Details
Calories 258kcal (13%) Carbohydrates 33g (11%) Protein 11g (22%) Fat 9g (14%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 4g (20%) Sodium 853mg (36%) Potassium 559mg (12%) Fiber 13g (52%) Sugar 4g (8%) Vitamin A 3276IU (66%) Vitamin C 41mg (46%) Calcium 62mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 258 kcal

% Daily Value*

Calories 258kcal 13%
Carbohydrates 33g 11%
Protein 11g 22%
Fat 9g 14%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Sodium 853mg 36%
Potassium 559mg 12%
Fiber 13g 52%
Sugar 4g 8%
Vitamin A 3276IU 66%
Vitamin C 41mg 46%
Calcium 62mg 6%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.

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