Indian Dal Bowl – Lentils.org

Indian Dal Bowl

  By lentilsorg    

November 18, 2019

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Curry dal served over a bowl base of brown rice with sautéed spinach, sautéed mushrooms, and shredded carrots (serve over rice or on its own)

  • Prep: 15 Minutes
  • Cook: 25 Minutes

  • 15 Minutes

    25 Minutes

    40 Minutes

  • Yields: 10
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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.

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

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Nutrition Facts

Serving Size1 1/2 cups (375 mL)
Calories520
Sodium290 mg
Potassium1156 mg
Protein22 g
Cholesterol0 mg
Sugar7 g
Total Fat14 g
Saturated Fat2 g
Total Carbohydrates71 g
Dietary Fiber18 g