Ingredients:
- 3 whole cloves
- 4 green cardamom pods
- 1 cup lentils (picked over, washed and drained) or 1 cup pink (picked over, washed and drained) or 1 cup yellow split ( picked over, washed and drained)
- 3 garlic cloves (mashed to a paste, about 1/2 tbsp)
Directions:
- Heat the oil with the cinnamon stick in a large saucepan over medium-high heat. Cook, stirring, until the cinnamon unfurls, 1 to 2 minutes.
- Add the cumin, cloves and cardamom and cook, stirring, until the cumin turns a golden brown color, about 1 more minute. Add the lentils, turmeric, water and salt. Bring to a boil and skim well. Turn down the heat and simmer, covered, until the lentils are soft, 20-30 minutes. Add more water during cooking if necessary. Taste for salt and add more if you need to.
- Ladle about 1/2 cup of the lentils into a small bowl and mash them with a spoon (optional). Return the mashed lentils to the pot and give the dal a stir. Continue cooking at a simmer, uncovered, for 5 minutes to thicken. If you like a thicker dal, use a whisk to break up the lentils into a puree. If you like a thinner dal, add water. Remove the cinnamon stick (and cardamom pods, if you like).
- For the tempering oil, heat the oil in a small saucepan over medium-high heat. Add the onion and cook until it just begins to brown around the edges, 4-5 minutes. Add the garlic paste, ginger and minced chile and cook just to mellow the raw taste of the garlic, 10-15 *seconds*.
- Stir half of the tempering oil into the dal along with half of the cilantro and all of the lemon or lime juice. Simmer very gently for 5 minutes. Transfer the dal to a serving bowl, pour the remaining tempering oil over the top and sprinkle with the remaining cilantro. Serve hot with additional lemon or lime juice to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 178.72 Kcal (748 kJ) | ||
| Calories from fat | 56.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.28g | 10% | |
|---|---|---|---|
| Sodium | 394.91mg | 16% | |
| Potassium | 366.16mg | 8% | |
| Total Carbs | 22.33g | 7% | |
| Sugars | 1.61g | 6% | |
| Dietary Fiber | 10.59g | 42% | |
| Protein | 8.77g | 18% | |
| Vitamin C | 7mg | 12% | |
| Iron | 3mg | 17% | |
| Calcium | 46.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 79.62 Kcal (333 kJ) | ||
| Calories from fat | 25.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.8g | 10% | |
|---|---|---|---|
| Sodium | 175.92mg | 16% | |
| Potassium | 163.11mg | 8% | |
| Total Carbs | 9.95g | 7% | |
| Sugars | 0.72g | 6% | |
| Dietary Fiber | 4.72g | 42% | |
| Protein | 3.91g | 18% | |
| Vitamin C | 3.1mg | 12% | |
| Iron | 1.3mg | 17% | |
| Calcium | 20.7mg | 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.
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