Masoor Dal (Spiced Red Lentils)

• porções: 3 servings

Ingredientes

2 tablespoons vegetable oil

1 cup finely chopped onion

1 medium sweet potato, finely diced (300g)

1 tablespoon minced ginger

2 garlic cloves, minced

2 Thai red chili

1 cup red lentils

2 teaspoons ground coriander

2 teaspoons ground cumin

1 teaspoon turmeric

1 cup canned chopped tomatoes

Instruções

In a large saucepan over medium-low heat, heat oil, and sauté onion until softened. Add sweet potato, and sauté for about 5 minutes. Add minced ginger and garlic; stir, and reduce heat to low.

Finely dice chili, keeping seeds if you wish to add more heat. Add chili, lentils, coriander, cumin, turmeric and ground ginger to pan. Stir until lentils are well coated with oil. Add tomatoes and 4 cups water. Raise heat to bring to a boil, then reduce heat until mixture is at a fast simmer. Cook uncovered until lentils and potatoes are soft, stirring occasionally, about 25 minutes.

Season to taste with salt, and continue to simmer until mixture has thickened, about 10 minutes - but keep it a bit loose, because the dal will thicken as it cools. If dal is too soupy, increase heat and cook for a little longer. Optionally, stir in coconut milk.

Serve on a bed of fresh spinach, with fresh coriander on top, and potentially a drizzle of coconut yogurt.

Nutrição

• Tamanho da Porção: 3
• Calorias: 1291.96
• Gordura Total: 33.08 g
• Gordura Saturada: 4.37 g
• Gordura Trans: 0 g
• Carboidrato Total: 202.75 g
• Fibra Dietética: 33.01 g
• Açúcares Totais: 27.77 g
• Proteína: 56.6 g