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Survivor/During Treatment, Entree, Vegetarian |330 calories per serving|55 minute recipe

One Pot Veggie Dal

This content was last updated on August 14, 2020

The combination of spices, herbs and aromatic vegetables brings quite a flavor profile to this one pot dish. Flavored with ginger, garlic and curry powder, these flavors are a good option for those experiencing loss of taste. The consistency of Dal is also ideal for individuals with dysphagia or those who require modified consistency foods.

Ingredients

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  • 3 Tbsp. olive oil
  • 1 yellow onion, diced
  • 2 diced jalapeño (optional)
  • 2 Tbsp. fresh ginger, minced
  • 4 cloves garlic, minced
  • 1 Tbsp. curry powder
  • 1 can (15 oz.) crushed tomatoes
  • 1 red bell pepper, diced
  • 3 1/2 cups water
  • 1 cup lentils, soaked in water for two hours and drained
  • 10 oz. fresh spinach, chopped
  • 1 tsp. salt
  • cilantro for garnish (optional)
Makes 4 servings (1 cup). Per serving: 330 calories, 12 g total fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 45 g carbohydrates, 9 g protein, 12 g dietary fiber, 840 mg sodium, 9 g sugar, 0 g added sugar.

Directions

  1. In large pot, heat oil and sauté onion, jalapeño (if using), ginger, garlic and curry powder. Combine well and cook until aromatic.
  2. Add tomatoes and cook for 10 minutes on medium-high heat.
  3. Stir in water and drained lentils and bring to boil. Reduce heat to low and cook for approximately 30 minutes or until lentils are soft enough to mash (adding more water if necessary to extend the cooking time).
  4. Add salt and spinach cook until wilted, 1-2 minutes.
  5.  Serve over warm brown rice and garnish with cilantro, optional.

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