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Red Lentil Dal
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45 minutes
4
Adjust servings
Yields 8 Cups
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
red lentil
This recipe has no customizations.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
whole
medium, diced.
 
1
whole
medium, peeled and diced.
 
1
tbsp
minced.
 
1
tbsp
 
1 1/2
cups
 
2
cloves
minced.
 
1
leaf
 
6
cups
 
2
whole
seeded and diced.
 
1/4
tsp
 
1/4
tsp
 
 
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PREPARATION
SAUTE THE AROMATICS
1.
Combine onion, carrot, and ginger in a medium pot. Add the Garam Masala.
2.
Cook over medium heat, covered, until onions soften and Garam becomes aromatic, about 10 minutes.
3.
When the spices have darkened and are aromatic, you're ready to go.
COOK THE LENTILS
4.
Add the red lentils, garlic, bay leaf, and water.
5.
Cover, bring to a boil, and simmer until lentils are tender, about 20 minutes.
6.
Seed and dice the tomatoes.
7.
When lentils fall apart, your soup is ready. Add in the diced tomatoes. Season with salt and pepper and taste.
8.
Garnish with extra diced tomatoes or cilantro and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Red lentils break down into a creamy consistency when cooked. You can use yellow or green split peas, too, but these take a bit longer to cook.
2.
Enjoy plain or serve with Whole Wheat Flatbread or Chickpea Flatbread (use the chickpea flatbread recipe minus the spinach and spread).
 
 
NUTRITION
This recipe has the following nutrient totals:
Calories 148
Protein 7.84 g
Carbohydrates 23.5 g
Iron 0.18 mg
Fiber 8.28 g
Calcium 16.4 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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