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Red Lentil Dal with Charred Onions Recipe

Red Lentil Dal with Charred Onions Recipe

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Ingredients

Count

Nutrition

219

Calories

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Ingredients:

Serving

1 tbsp olive oil, divided
1 medium onion , cut into 1/4-inch-thick slices
1 tsp mustard seeds
1/2 tsp coriander seeds
1/2 tsp cumin seeds
1 whole clove
1/4 tsp ground cinnamon
1/8 tsp ground cardamom
1 dried hot red chile
1 tbsp minced peeled fresh ginger
1 garlic clove, minced
4 cups organic vegetable broth
1 cup dried small red lentils
1 (14.5-oz) can no-salt-added diced tomatoes, undrained
1/4 cup chopped fresh cilantro
1 tbsp fresh lime juice

Directions:

Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.
Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.
Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	219.27 Kcal (918 kJ)
Calories from fat	47.44 Kcal
		% Daily Value*
Total Fat	5.27g	8%
Cholesterol	1.41mg	0%
Sodium	737.13mg	31%
Potassium	533.81mg	11%
Total Carbs	34.36g	11%
Sugars	4.19g	17%
Dietary Fiber	10.49g	42%
Protein	10.33g	21%
Vitamin C	7mg	12%
Iron	3.8mg	21%
Calcium	44.9mg	4%

Amount Per 100 g
Calories	112.69 Kcal (472 kJ)
Calories from fat	24.38 Kcal
		% Daily Value*
Total Fat	2.71g	8%
Cholesterol	0.72mg	0%
Sodium	378.81mg	31%
Potassium	274.33mg	11%
Total Carbs	17.66g	11%
Sugars	2.16g	17%
Dietary Fiber	5.39g	42%
Protein	5.31g	21%
Vitamin C	3.6mg	12%
Iron	2mg	21%
Calcium	23.1mg	4%

* 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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