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Lentils.org

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Indian Dal Bowl

Prep Time: 15 Minutes

Total time: 40 Minutes

Servings: 10

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    ¼ cup (60 mL) canola oil

    1 tsp (5 mL) cumin seed

    2 cups (500 mL) yellow onion, diced small

    1 Tbsp (15 mL) jalapeno, minced

    ½ cup (125 mL) garlic, minced

    ½ cup (125 mL) ginger, minced

    1 cup (250 mL) tomato, diced

    1 tsp (5 mL) turmeric

    1 tsp (5 mL) smoked paprika

    1 tsp (5 mL) cardamom, ground

    2 ½ cups (625 mL) split red lentils

    6 ½ cups (1.625 L) low-sodium chicken stock

    2 Tbsp (30 mL) coconut milk

    2 Tbsp (30 mL) lemon juice

    5 cups (1.125 L) brown rice, cooked

    2 cups (500 mL) baby spinach, sautéed

    2 cups (500 mL) brown button mushrooms, sliced thin, sautéed

    2 cups (500 mL) carrots, shredded

    ½ cup (125 mL) cilantro, minced

    1 cup (250 mL) pomegranate arils


Directions

  1. In a large pot, heat oil over medium to high heat. Add cumin seeds and toast lightly for 1 minute.
  2. Add onion, jalapeno, garlic, and ginger and cook for 3 minutes, until onions begin to turn translucent.
  3. Add tomato, turmeric, paprika, and cardamom to the pan and stir to fully mix. Allow to cook for 3 minutes until the tomato begins to break down.
  4. Add lentils and stock and bring the pot up to a boil. Reduce to a simmer and cook for 20 minutes.
  5. Once the lentils are broken down and tender, stir in coconut milk and lemon juice.
  6. Serve each bowl hot with ½ cup (125 mL) brown rice, ½ cup (125 mL) dal, with equal parts spinach, mushrooms, and carrots.
  7. Garnish each serving with the minced fresh cilantro and pomegranate arils.

Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 520
  • Total Fat 14 g
  • Saturated Fat 2 g
  • Cholesterol 0 mg
  • Carbohydrates 71 g
  • Dietary Fibre 18 g
  • Sugar 7 g
  • Protein 22 g
  • Sodium 290 mg
  • Potassium 1156 mg
  • Folate 34 mcg