Red Lentil Dal - dummies

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Dal, a Hindi word meaning lentils, is also the name of a stew or soup made of — lentils. These legumes are relatively quick and easy to prepare and perfect for a flat-belly diet. In addition to being high in fiber, lentils absorb all the delicious flavors of the foods and seasonings they’re cooked in. Dal is delicious served over spiced rice or quinoa. Add a side of steamed broccoli for extra veggies.

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 8 servings

1 teaspoon olive oil

1 yellow onion, diced

4 stalks celery, chopped

1 large clove garlic, peeled and minced

1/4 teaspoon fresh ginger, minced

1-1/2 teaspoons cumin

1/2 teaspoon turmeric

2 cups split red lentils

One 14.5-ounce can diced tomatoes, with juices

5 cups low-sodium vegetable broth

1/3 cup cilantro, chopped

  1. In a large Dutch oven, heat the olive oil over medium-high heat. Add the onion and celery and cook for 2 to 3 minutes to soften.

  2. Add the garlic and ginger and cook until fragrant.

  3. Stir in the cumin, turmeric, and lentils.

  4. Add the tomatoes and vegetable broth to deglaze the pan, picking up the browned bits at the bottom and stirring to incorporate. Stir in the cilantro.

  5. Bring the lentils to a boil and cover. Reduce the heat to medium and cook for 20 more minutes, until the lentils are softened. Stir often.

Per serving: Calories 208 (From Fat 16); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 196mg; Carbohydrate 35g (Dietary Fiber 7g); Protein 13g.