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July 29, 2014
| Issue 515
Indian Dal
Indian Dal with
Yogurt and Cucumbers
Dal is a flavorful Indian lentil dish that pairs nicely with cool summer cucumbers and a fresh dill yogurt. Red lentils cook quickly and they pack 16 g of fiber and 18 g of protein in each cup. Garam masala is a blend of spices and varies by region. A typical Indian version combines cardamom, cumin, coriander, cinnamon and cloves. Research is currently looking at the anti-inflammatory properties of these spices.
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Makes 4 servings.
Per serving: 260 calories, 5 g total fat, (0 g saturated fat),
40 g carbohydrate,
15 g protein, 8 g dietary fiber, 135 mg sodium.
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- 3/4 cup red lentils
- 1/2 cup chopped onion
- 2 cloves garlic, chopped
- 1 tsp. grated ginger
- 2 tsp. garam masala *
- 1 tsp. ground cumin
- 1 Tbsp. canola oil
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- 3 cups hot water
- Salt to taste
- 1/2 cup chopped seeded cucumber
- 1/3 cup chopped scallions, green part only
- 1/4 cup chopped fresh dill
- 4 Tbsp. reduced-fat Greek yogurt
- 4 whole-wheat pita breads, warmed
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*Note: If you do not have garam masala, use 1/2 tsp. each ground cardamom, coriander and cumin, 1/4 tsp. each ground cinnamon and black pepper, and 1/8 tsp. ground cloves.
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Directions
- In large bowl, place lentils. Fill bowl with cold water. Using your fingers, stir lentils 3-4 times, then drain. Repeat 2-3 times, until water runs nearly clear when drained. Transfer lentils to large saucepan. Add onion, garlic, ginger, garam masala, cumin and oil. Stir to coat ingredients with oil.
- Set saucepan over medium-high heat and cook, stirring occasionally, until spices are fragrant, about 4 minutes. Add hot water, bring to boil, cover, and simmer until lentils are soft, 20 minutes; dal will thicken as it cools. Uncover and pour dal into wide, shallow bowl. Set aside until lukewarm, 20 minutes. Season to taste with salt.
- To serve, divide dal among 4 small soup bowls. Top each with one-fourth of cucumber, scallions and dill, plus 1 tablespoon yogurt. Cut pitas into 6 wedges. Set each bowl on dinner plate, surround with pita wedges and serve.
- If desired, dal can be covered and refrigerated up to 3 days. Before serving, warm in microwave or in covered pot over medium heat, stirring often.
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Grocery list
Red lentils
Onion
Garlic
Ginger
Garam masala
Cumin
Canola oil
Cucumber
Scallions
Fresh dill
Reduced-fat Greek yogurt
Whole-wheat pita bread
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Recipe Extra:
Greek Lentil Stew
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Did You Know?
Plant foods rich in dietary fiber help protect against cancer, specifically colorectal cancer, as well as other chronic diseases. 30 grams is a good daily goal that red lentils can help you meet.
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