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Dal with Cucumber Cream and Pita Chips Recipe

Dal with Cucumber Cream and Pita Chips Recipe

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Ingredients

Count

Nutrition

535

Calories

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Ingredients:

Serving

2 (6-inch) whole wheat pitas
1/2 cup fresh baby spinach
1/2 cup reduced-fat sour cream
1/2 cup finely chopped seeded peeled cucumber
dash of salt
1 tbsp olive oil
1 1/2 tsp cumin seeds
1 tsp yellow mustard seeds
1 cup chopped onion
2 tsp bottled minced garlic
1/2 tsp crushed red pepper
1/4 tsp ground turmeric
1/4 tsp bottled ground fresh ginger (such as spice world)
3 cups organic vegetable broth
1 1/4 cups dried lentils
1 cup water
1/2 cup chopped plum tomato
1/4 tsp salt
2 tsp fresh lemon juice

Directions:

Preheat oven to 350°.
To prepare pita chips, split pitas; cut each half into 8 wedges. Arrange wedges in a single layer on a baking sheet. Bake at 350° for 20 minutes or until crisp. Cool completely on baking sheet.
To prepare cucumber cream, place spinach and sour cream in a food processor; process until smooth. Place spinach mixture in a small bowl; stir in cucumber and dash of salt. Cover and chill at least 1 hour.
To prepare dal, heat oil in a large saucepan over medium-high heat. Add cumin seeds and mustard seeds; cook 2 minutes or until toasted, stirring frequently. Stir in onion, garlic, red pepper, turmeric, and ginger; cook 1 minute, stirring constantly. Stir in broth, lentils, and 1 cup water; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until lentils are very tender, stirring occasionally. Uncover and simmer 20 minutes or until thick and creamy, stirring occasionally with a whisk. Remove from heat. Stir in tomato, 1/4 teaspoon salt, and juice. Spoon about 3/4 cup dal into each of 4 bowls; top each serving with 3 tablespoons cucumber cream and 8 pita chips.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	535.28 Kcal (2241 kJ)
Calories from fat	118.42 Kcal
		% Daily Value*
Total Fat	13.16g	20%
Cholesterol	11.91mg	4%
Sodium	1307.9mg	54%
Potassium	1164.34mg	25%
Total Carbs	82.43g	27%
Sugars	7.73g	31%
Dietary Fiber	24.53g	98%
Protein	25.85g	52%
Vitamin C	15.4mg	26%
Vitamin A	0.3mg	10%
Iron	20.2mg	112%
Calcium	137.7mg	14%

Amount Per 100 g
Calories	115.29 Kcal (483 kJ)
Calories from fat	25.5 Kcal
		% Daily Value*
Total Fat	2.83g	20%
Cholesterol	2.56mg	4%
Sodium	281.69mg	54%
Potassium	250.77mg	25%
Total Carbs	17.75g	27%
Sugars	1.67g	31%
Dietary Fiber	5.28g	98%
Protein	5.57g	52%
Vitamin C	3.3mg	26%
Vitamin A	0.1mg	10%
Iron	4.4mg	112%
Calcium	29.7mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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