Red Lentil Dal
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Red Lentil Dal December, 2006 Serves 8 / One serving of this easy, flavorful dish provides about a fourth of your daily fiber needs. Serving tips: Try this over steamed brown rice, or in a bowl with whole-grain bread for dipping. 1 1/2 cups dried red lentils 3 1/2 cups water 1 cup chopped fresh cilantro 1 leek (white part only), diced 1 teaspoon grated fresh ginger 1 carrot, shredded 1 zucchini, shredded 1/2 red bell pepper, chopped (about 3/4 cup) 1/2 cup raisins 1/2 teaspoon ground cinnamon 1 teaspoon ground cumin Pinch of crushed red pepper flakes 1 tablespoon olive oil 1/4 cup balsamic vinegar 1 lemon (juice plus zest) 3/4 teaspoon kosher salt 1. In a large heavy-bottomed saucepan, bring lentils and water to a boil. Cover, reduce heat to low, and simmer for about 5 minutes. Stir in cilantro, leek, and ginger. Cover and continue cooking for 3 minutes. 2. Stir in carrot, zucchini, bell pepper, raisins, spices, and oil. Cook for 3 minutes, covered. Add vinegar, lemon juice and zest, and salt. Stir well. Remove from heat and let stand uncovered for 5 minutes before serving. PER SERVING: 196 cal, 12% fat cal, 3g fat, 0g sat fat, 0mg chol, 10g protein, 36g carb, 6g fiber, 195mg sodium |
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