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Indian Lentil Dahl

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.06

$1.06 per serving

13 people like this recipe

13 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,main course,main dish,dinner Indian,Asian
spoonacular Score:75%

Spoonacular Score: 75%

 

The recipe Indian Lentil Dahl is ready in approximately 45 minutes and is definitely an amazing gluten free and vegan option for lovers of Indian food. For $1.06 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. This main course has 400 calories, 17g of protein, and 20g of fat per serving. 13 people were impressed by this recipe. Head to the store and pick up salt, water, coconut milk, and a few other things to make it today. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 76%. This score is solid. Similar recipes include Indian Spice – 5:2 Diet for Red Lentil Dahl, Indian Dahl, and Spicy Indian Dahl.

Indian works really well with Sparkling rosé, Gruener Veltliner, and Riesling. The best wine for Indian food will depending on the dish, of course, but these picks can be served chilled and have some sweetness to complement the spiciness and complex flavors of a wide variety of traditional dishes. The Bellissima Sparkling rosé with a 4.5 out of 5 star rating seems like a good match. It costs about 24 dollars per bottle.

Bellissima Sparkling Rose

This is an elegant, bright rosé, with hints of strawberry and grapefruit, and a soft, persistent foam. Uncorked at the very last minute, Bellissima Sparkling Rosé pairs perfectly with smoked salmon, shellfish, and seafood hor d’oeuvres such as tuna tartare, sushi, and sashimi.

» Get this wine on Wine.com

Ingredients

Servings:
2 Tbsps
2 Tbsps canola oil
canola oil
5.33 cups
5.33 cups cilantro
cilantro
1 cup
1 cup coconut milk
coconut milk
3.5 Tbsps
3.5 Tbsps fresh ginger
fresh ginger
2.5 tsps
2.5 tsps garam masala
garam masala
4
4  garlic cloves
garlic cloves
15 Tbsps
15 Tbsps lime juice
lime juice
1
1  onion
onion
3
3  plum tomatoes
plum tomatoes
1.25 cups
1.25 cups split red lentils
split red lentils
0.25 tsps
0.25 tsps salt
salt
3 cups
3 cups water
water
2 Tbsps canola oil
2 Tbsps
canola oil
5.33 cups cilantro
5.33 cups
cilantro
1 cup coconut milk
1 cup
coconut milk
3.5 Tbsps fresh ginger
3.5 Tbsps
fresh ginger
2.5 tsps garam masala
2.5 tsps
garam masala
4  garlic cloves
4
garlic cloves
15 Tbsps lime juice
15 Tbsps
lime juice
1  onion
1
onion
3  plum tomatoes
3
plum tomatoes
1.25 cups split red lentils
1.25 cups
split red lentils
0.25 tsps salt
0.25 tsps
salt
3 cups water
3 cups
water

Equipment

sauce pan
sauce pan
sauce pan
sauce pan


Instructions

  1. In a large saucepan, combine oil, onion and salt at medium-high heat. Cook until onion starts to brown, around 5 minutes or so. Add garlic, ginger and Garam Masala , cook until fragrant, about 1 minute.
  2. Add lentils, coconut milk and water. Bring to a boil, then reduce heat to low and simmer, partially covered until lentils are fully tender and broken down to an almost paste-like consistency, about 25-30 minutes.
  3. Add lime juice and cilantro. Check for seasoning. Serve (over rice if you like), topped with the diced tomatoes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.98
Ingredient
2 tablespoons canola oil
⅓ cups cilantro
1 cup coconut milk
1 tablespoon fresh ginger
1 teaspoon garam masala
4 garlic cloves
1 tablespoon lime juice
1 onion
3 plum tomatoes
1.25 cups split red lentils
Price
$0.08
$0.18
$1.38
$0.04
$0.26
$0.27
$0.13
$0.24
$0.70
$0.64
$3.91

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • get more health tips

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
400 Calories
16g Protein
19g Total Fat
41g Carbs
20% Health Score
Limit These
Calories
400
20%

Fat
19g
31%

  Saturated Fat
11g
71%

Carbohydrates
41g
14%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
460mg
20%

Get Enough Of These
Protein
16g
33%

Fiber
18g
74%

Folate
291µg
73%

Manganese
1mg
67%

Vitamin B1
0.54mg
36%

Iron
6mg
35%

Phosphorus
333mg
33%

Magnesium
106mg
27%

Copper
0.5mg
25%

Potassium
842mg
24%

Vitamin B6
0.43mg
22%

Zinc
3mg
21%

Vitamin C
13mg
17%

Vitamin K
15µg
15%

Vitamin B5
1mg
14%

Vitamin E
1mg
12%

Vitamin B3
2mg
11%

Vitamin A
501IU
10%

Vitamin B2
0.14mg
8%

Selenium
5µg
8%

Calcium
65mg
7%

covered percent of daily need

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