WIC Works Resource System
U.S. Department of Agriculture
Dal is another term for lentils, particularly when they're prepared like a soup or stew. Lentils are rich in fiber‚ folate, iron, phosphorus, magnesium, zinc and potassium. Add a dollop of plain yogurt for added creaminess.
Ingredients
3 T olive oil (divided)
1 1⁄2 c onion (diced)
1⁄4 c jalapeno (minced)
1 T garlic (thinly sliced)
2 t ginger (minced)
1 c red lentils (sorted and rinsed)
2 c water
15 oz diced tomatoes
1 t salt
1 t cumin (or cumin seeds - see note below)
1 t ground mustard (see substitute options below)
1⁄2 t tumeric
1⁄2 t paprika
Yield amount
4 ServingsPreparation time
20 minutes
Cooking time
40 minutes
Total time
1 hour
Instructions
- Heat 2 tablespoons oil in a pot over medium heat. Add onion and sauté until soft, about 5 minutes.
- Add jalapeno, garlic, ginger, and spices and sauté until fragrant, 1–2 minutes.
- Add lentils, water, canned tomatoes with juice and salt. Bring mixture to a boil, then reduce heat and simmer until soft, 30–40 minutes.
- When lentils are soft and have begun to break down, mash with a potato masher to create a thick and creamy texture.
Notes
Cumin Seeds vs Ground Cumin - Whole cumin provides intense bursts of flavor when you bite into the individual seeds. Ground cumin integrates more fully with other ingredients and seasonings. You can double cumin seeds when using in place of ground cumin.
Ground Mustard - If you don't have this on hand, you can use 1/2 tablespoon prepared Dijon mustard (the closest substitute) or regular mustard. Of course, you can omit it altogether and this recipe still comes out lovely.
Equipment you'll need:
- Knife
- Cutting board
- Measuring cups and spoons
- Large pot
- Large spoon
