Fiber-Rich Lentil Dal
A flavorful and heart-healthy Indian-inspired lentil dal recipe packed with soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 1 cup red lentils, rinsed
- 4 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 1 teaspoon coriander
- 1 teaspoon paprika
- 1/2 teaspoon cinnamon
- 1/4 teaspoon cayenne pepper
- 1 can diced tomatoes
- 1 can coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
In a large pot, combine the lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
In a separate pan, heat olive oil over medium heat. Add onions, garlic, and ginger, sauté until onions are translucent.
Add cumin, turmeric, coriander, paprika, cinnamon, and cayenne pepper to the onion mixture. Cook for 1-2 minutes until fragrant.
Stir in diced tomatoes and coconut milk, bring to a simmer.
Add cooked lentils to the tomato-coconut mixture. Season with salt and pepper. Simmer for an additional 10-15 minutes.
Garnish with fresh cilantro before serving.
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 14 |
| Carbs (g) | 35 |
| Fiber (g) | 12 |
| Sugar (g) | 3 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |