Garlicky Dal (Savory Lentils) Recipe

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Garlicky Dal (Savory Lentils)
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Ingredients
16
Count
Nutrition
138
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Pick over dry dal for grit; rinse a couple of times and drain.
  2. Bring to boil about 3 cups water in a 2-quart saucepan.
  3. Add dal to hot water.
  4. Stir in salt and turmeric powder.
  5. (Water can boil over when dal is added; lower the heat as needed.) Partially cover and simmer on medium heat until dal is tender, 30 to 45 minutes.
  6. (Add hot water depending on the consistency desired.) Note: Split dal can be cooked in a slow cooker[2 to 3 hours] or in a pressure cooker for about 10 minutes.
  7. To sauté, heat the oil in a small skillet on medium heat.
  8. Add cumin seeds; as soon as they change color (few seconds), add garlic and onions.
  9. Stir, sprinkling little water if needed, until onions are golden brown.
  10. Add ginger and remaining seasonings (except tomatoes and garam masala); stir for a couple of minutes.
  11. Add tomatoes and cook for another minute.
  12. 5.
  13. Mix the sautéed seasonings into the cooked dal and continue cooking on medium heat for 5 to 10 minutes until dal is thickened.
  14. Add garam masala.
  15. 6.
  16. Serve hot, garnished with green coriander.
  17. Optionally sprinkle lemon juice.
  18. Variation 1: Use brown lentils, peeled yellow Mung, peeled light yellow Urad, or split dark yellow Toor (or a mix of them).
  19. They take about 3 cups of water to 1 cup of dry dal and only 30 to 40 minutes to cook.
  20. Variation 2: Use whole green Mung, whole black Urad, whole dark brown Masoor, whole yellow brownish Toor, or split yellow Chana (or a mix of them).
  21. They take 3 to 4 cups of water to 1 cup of dry dal and longer to cook (about 1 hour).
  22. (Takes 4 to 5 hours in slow cooker, 25 minutes in pressure cooker.) Healthy Alternative: Add some vegetable stock or 3 tablespoons of Textured Vegetable Protein (TVP) when dal is half cooked.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 138.19 Kcal (579 kJ)
Calories from fat 24.33 Kcal
% Daily Value*
Total Fat 2.7g 4%
Sodium 398.86mg 17%
Potassium 67.3mg 1%
Total Carbs 12.92g 4%
Sugars 2.15g 9%
Dietary Fiber 5.43g 22%
Protein 7.93g 16%
Vitamin C 5.4mg 9%
Iron 2.1mg 12%
Calcium 59.8mg 6%
Amount Per 100 g
Calories 179.82 Kcal (753 kJ)
Calories from fat 31.65 Kcal
% Daily Value*
Total Fat 3.52g 4%
Sodium 519.01mg 17%
Potassium 87.57mg 1%
Total Carbs 16.81g 4%
Sugars 2.8g 9%
Dietary Fiber 7.06g 22%
Protein 10.31g 16%
Vitamin C 7mg 9%
Iron 2.7mg 12%
Calcium 77.8mg 6%

* 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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Recipe Tags

Weightwatchers Points

  • 2.2
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • high fiber

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