Indian Red Lentil Dahl

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 25 minutes

材料

1-2 tbsp coconut oil (or other neutral oil for frying)

2 onions (chopped)

4 garlic cloves (minced)

2 tsp ginger (minced, or more to taste)

1 tsp turmeric

1 tsp coriander

1 tsp cumin

1 tsp red paprika powder

1 tsp garam masala (or other curry powder to taste)

1 ⅔ cups dry red lentils

3 ¼ cups vegetable broth

1 cup coconut milk

1 cup strained tomatoes (or chopped tomatoes, optional)

salt and pepper (to taste)

2 tsp coconut sugar (or to taste)

2-3 tbsp lime or lemon juice (or to taste)

4-6 tbsp non-dairy yogurt

fresh parsley (or coriander)

sesame seeds

rice (cooked)

手順

*Note: Check out the recipe video + step-by-step photos above for visual instruction!

Heat the coconut oil in a skillet or saucepan. Add the chopped onions, and sauté for 2-3 minutes until translucent. Then add the garlic and ginger sauté for another minute until fragrant. Lastly, add the spices, and sauté for a few seconds to unfold flavors.

Place the lentils in a fine-mashed sieve and rinse until cold running water. Then add them to the onion mixture in the skillet. Pour in the vegetable broth, stir to combine, and bring to a simmer. Cook covered for 8-10 minutes, or until the lentils have absorbed most of the liquid.

Add the coconut milk and strained tomatoes (if using) and simmer another 5-10 minutes, or until the lentils are tender. (If the sauce is too thick, add a little more broth or coconut milk, until the desired consistency is reached). Season with salt, pepper, coconut sugar, and lime juice to taste.

Garnish your dahl with a swirl of non-dairy yogurt, fresh chopped parsley or coriander, and sesame seeds or other toppings you like. Serve over rice or with homemade vegan naan or aloo paratha or use it as a filling for your favorite hearty pancake, crêpes, or tortilla recipe. Enjoy!

栄養

• カロリー: 458 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 13 g
• ナトリウム: 799 mg
• 炭水化物総量: 61 g
• 食物繊維: 25 g
• 糖質総量: 9 g
• タンパク質: 23 g