Red Lentil Dhal Recipe

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Ingredients:

Serving

3 tbsp peanut oil
1 medium yellow onion
1 tbsp fresh ginger, grated
4 cloves garlic, minced
1 tsp salt
1 cup dried red lentils
2 tbsp tomato paste
4 -5 cups chicken stock or 4 -5 cups water or 4 -5 cups vegetable broth
5 plum tomatoes, chopped
1 lime , juice of
1 cup lightly packed chopped fresh cilantro
2 tsp mustard seeds
1 tsp fenugreek seeds
1 tsp coriander seed
1 tsp cumin seed
6 whole cloves
2 dried red chilies ( seeds removed)
1/4 tsp ground cinnamon

Directions:

In a saute pan over medium heat, toast the seeds (but not the dried red chili) for about 5 minutes, stirring frequently.
Remove from pan and let cool.
Transfer to coffee grinder, along with the dried red chili and cinnamon, and grind to a fine powder.
Over medium-high heat oil a soup pot, add onions and saute for 5 minutes.
Add garlic and ginger and saute 5 more minutes.
Add spices and salt, saute 5 minutes more.
Add 4 cups of liquid (stock, water or broth) and stir to deglaze the pot.
Add tomato paste and lentils.
Bring to a boil then lower the heat a bit and simmer for 20 minutes.
Add the tomatoes, lime juice and cilantro and more water if it looks to thick.
Simmer 10 more minutes, or until lentils are completely tender.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.11 Kcal (1252 kJ)
Calories from fat	104.42 Kcal
		% Daily Value*
Total Fat	11.6g	18%
Cholesterol	5.4mg	2%
Sodium	659.3mg	27%
Potassium	801.54mg	17%
Total Carbs	35.42g	12%
Sugars	7.53g	30%
Dietary Fiber	12.25g	49%
Protein	15.66g	31%
Vitamin C	36.4mg	61%
Iron	3.6mg	20%
Calcium	55mg	5%

Amount Per 100 g
Calories	90.86 Kcal (380 kJ)
Calories from fat	31.72 Kcal
		% Daily Value*
Total Fat	3.52g	18%
Cholesterol	1.64mg	2%
Sodium	200.27mg	27%
Potassium	243.48mg	17%
Total Carbs	10.76g	12%
Sugars	2.29g	30%
Dietary Fiber	3.72g	49%
Protein	4.76g	31%
Vitamin C	11.1mg	61%
Iron	1.1mg	20%
Calcium	16.7mg	5%

* 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

6.1

Points
7

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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