Indian Red Lentil Dal
Filled with aromatic spices, lentils never tasted so good! This healthy red lentil dal is inexpensive, nutritious, high in protein, and brimming with flavor.
Servings 6 servings
- 1 1/2 cups red lentils
- 2 cups water
- 1 Tbsp. coconut oil
- 1 onion, chopped (about 1 cup)
- 2 zucchini (cut into quarters lengthwise and then sliced into 1/2" pieces)
- 2 tsp. minced garlic
- 2 tsp. minced ginger
- 2 Tbsp. red curry paste (I use Mae Ploy)
- 1/2 Tbsp. garam masala
- 3 tsp. curry powder
- 1 tsp. ground tumeric
- 1 tsp. ground cumin
- 1 tsp. brown, white, or coconut sugar
- 1/2 tsp. salt
- 13 oz. coconut milk (canned regular or light)
- 1 1/2 cups chopped tomato
- 1 Tbsp. lime juice
- 1/4 cup cilantro
Heat 1/2 Tbsp. coconut oil over medium heat. Once oil is melted, add onion and cook for about five minutes until onion is soft and starting to brown. Add zucchini and cook 2-3 minutes longer, stirring often.
Add remaining half Tbsp. coconut oil. Add garlic, ginger, curry paste, and all dry spices to pan and cook while stirring for 1 minute.
Add coconut milk, water, lentils, and chopped tomato. Bring to a boil (2 - 3 mins). Reduce heat and simmer for 12 -15 minutes, until lentils are tender but not mushy.
Add lime juice and stir. Serve curry over rice and garnish each bowl with chopped cilantro and additional lime wedges if desired.
Calories: 291kcal | Carbohydrates: 40g | Protein: 14g | Fat: 9g | Saturated Fat: 7g | Sodium: 313mg | Potassium: 827mg | Fiber: 17g | Sugar: 5g | Vitamin A: 1075IU | Vitamin C: 22.9mg | Calcium: 90mg | Iron: 6mg