Indian Red Lentil Dahl

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

材料

2 onions

4 garlic cloves

2 tsp ginger

1 tsp turmeric

1 tsp coriander

1 tsp cumin

1 tsp red paprika powder

1 tsp garam masala

1 ⅔ cups dry red lentils

3 ¼ cups vegetable broth

1 can coconut milk

1 tin of tomatoes

200g dry basmati

2 pitta breads

手順

Heat some 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 with 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 tomatoes 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, sugar, and lime juice to taste.

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