Breakfast Dal Bowl

• khẩu phần: 8 servings
• tổng thời gian: 1 hour 10 minutes

Nguyên liệu

Dal

6 tablespoons unsalted butter or ghee, divided

2 cups finely chopped white or yellow onion

2 tablespoons minced garlic

2 tablespoons grated fresh ginger

2 teaspoons garam masala

1/2 teaspoon cayenne pepper (optional)

2 cups canned or fresh finely chopped tomatoes

1 bay leaf

5 cups water, plus more as needed

2 cups dried black lentils (such as beluga or whole urad dal; about 1 pound)

1 1/4 teaspoons salt

1 tablespoon cumin seeds

1/2 cup heavy cream

Chopped fresh cilantro, for garnish (optional)

Lime Yogurt

3/4 cup whole-milk plain yogurt

1/2 teaspoon lime zest

1 1/2 teaspoons lime juice

1/8 teaspoon salt

Hướng dẫn

To prepare dal: Melt 3 tablespoons butter (or ghee) in a large skillet over medium-low heat. Add onion, garlic and ginger; cook, stirring occasionally, until softened and translucent, about 5 minutes. Add garam masala and cayenne (if using); cook, stirring constantly, until the spices are fragrant and the vegetables are coated, about 1 minute. Stir in tomatoes and bay leaf; increase heat to medium and cook, stirring often, until almost all of the liquid has evaporated and the mixture is thickened, 7 to 8 minutes.

Stir in water, lentils and 1¼ teaspoons salt; bring to a boil over medium-high heat. Reduce heat to maintain a simmer; cook, stirring occasionally, until the lentils are tender, 35 to 40 minutes, adding more water, ½ cup at a time, if needed to reach desired consistency.

Meanwhile prepare lime yogurt: Stir yogurt, lime zest, lime juice and salt in a medium bowl until combined. Cover and refrigerate until ready to use.

Melt the remaining 3 tablespoons butter (or ghee) in a small skillet over medium heat. Add cumin seeds; cook, swirling occasionally, until toasted and fragrant, about 2 minutes. Remove from heat.

When the lentils are thickened and tender, stir in cream and the cumin-butter mixture. Drizzle each bowl with lime yogurt and garnish with cilantro, if desired.

Dinh dưỡng

• Calo: 354 kcal
• Tổng Chất béo: 16 g
• Chất béo bão hòa: 9 g
• Chất béo không bão hòa: 5 g
• Chất béo chuyển hóa: 0 g
• Cholesterol: 43 mg
• Natri: 460 mg
• Tổng Carbohydrate: 42 g
• Chất xơ: 7 g
• Tổng Đường: 7 g
• Chất đạm: 15 g