Golden Red Lentil Dal
User Reviews
5.0
93 reviews
Excellent
Golden Red Lentil Dal
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This golden red lentil dal gets its vibrant color from turmeric! It's an easy lentil soup with greens that's perfect for a weeknight dinner. (gluten-free, nut-free, and soy-free)
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Ingredients
- 1/2 cup red lentils washed and drained well
- 1 teaspoon oil
- 1/2 teaspoon mustard seeds
- 1/3 teaspoon cumin seeds
- 1/3 teaspoon nigella seeds
- 1/8 teaspoon fennel seeds optional
- 1/8 teaspoon fenugreek seeds
- 1/2 teaspoon or more ground turmeric
- 1/3 teaspoon or more cayenne
- 2/3 teaspoon salt or more
- 2 1/2 cups of water
- 1 cup chopped or baby spinach or quick cooking baby greens
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Instructions
- Wash the lentils and drain and keep aside.
- Heat oil in a saucepan over medium heat. When the oil is hot, add the whole spices in the order, Mix and let them start to pop.
- Add turmeric and cayenne and give it a quick mix. Add the washed and drained lentils, mix and roast for a minute. At this point, you can add in finely chopped veggies of choice.
- Add water and salt and mix in. Partially cover and cook for 15 to 20 minutes or until lentils are cooked to preference.
- Fold in the spinach or baby greens. Taste and adjust salt and heat. Simmer for 2 minutes or so. You can also add in 1 chopped tomato at this point or some non-dairy yogurt to make your red lentil dal creamy. Serve as soup or over rice.
Notes
- Variation: Add a 1/2 teaspoon fresh turmeric, peeled and grated, when you add the spinach. If you don't have nigella and fenugreek seeds, add 1/4 cup onion and 3 cloves of garlic after step 2 , and cook for 3 to 4 minutes or until translucent.
- Nutritional information based on one serving.
Nutrition Information
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Calories
193kcal
(10%)
Carbohydrates
28g
(9%)
Protein
12g
(24%)
Fat
3g
(5%)
Sodium
176mg
(7%)
Potassium
513mg
(15%)
Fiber
14g
(56%)
Sugar
1g
(2%)
Vitamin A
1530IU
(31%)
Vitamin C
6.2mg
(7%)
Calcium
49mg
(5%)
Iron
4.3mg
(24%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 193 kcal
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 28g | 9% |
| Protein | 12g | 24% |
| Fat | 3g | 5% |
| Sodium | 176mg | 7% |
| Potassium | 513mg | 11% |
| Fiber | 14g | 56% |
| Sugar | 1g | 2% |
| Vitamin A | 1530IU | 31% |
| Vitamin C | 6.2mg | 7% |
| Calcium | 49mg | 5% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
93 reviews
Excellent
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