Ginger-Cumin Red Lentil Dal

Name: Ginger-Cumin Red Lentil Dal
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 8 servings
Cuisine: Indian
Ingredients: 2 cup red lentils (rinsed); 2 can crushed tomatoes (no-salt-added); 4 cup vegetable broth (low-sodium); 2 zucchinis (large, diced); 3 carrots (peeled and diced); 2 cup kale (stems removed, chopped); 2 tablespoon olive oil; 1 tablespoon fresh ginger (minced); 2 clove garlic (minced); 1 tablespoon ground cumin; 1 teaspoon ground turmeric; 1 teaspoon ground coriander; 1 teaspoon salt; 2 cup brown basmati rice (uncooked)

Simmered red lentils with tender carrots, zucchini, and kale in a warm aromatic broth, served over nutty brown basmati rice.

Prep: 20 min
Cook: 30 min
Total: 50 min
Servings: 8
Cuisine: Indian
Difficulty: Easy
Cost: $2.21/serving

Dietary

Vegetarian
Vegan
Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
High-Fiber
Halal
Kosher
Low-Calorie

Ingredients

2 cup red lentils (rinsed)
2 can crushed tomatoes (no-salt-added)
4 cup vegetable broth (low-sodium)
2 zucchinis (large, diced)
3 carrots (peeled and diced)
2 cup kale (stems removed, chopped)
2 tablespoon olive oil
1 tablespoon fresh ginger (minced)
2 clove garlic (minced)
1 tablespoon ground cumin
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 teaspoon salt
2 cup brown basmati rice (uncooked)

Instructions

Combine brown basmati rice with 4 cups of water in a medium pot, bring to a boil, cover, and simmer over low heat for 40 minutes until water is absorbed and grains are tender.
Heat olive oil in a large Dutch oven over medium heat. Add fresh ginger, garlic, ground cumin, ground turmeric, and ground coriander, sautéing for 1 minute until fragrant.
Stir in carrots, zucchini, rinsed red lentils, crushed tomatoes, vegetable broth, and salt. Bring mixture to a gentle boil.
Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally, until lentils break down into a creamy consistency and vegetables are tender.
Fold in chopped kale and simmer uncovered for 3 to 4 minutes until wilted. Divide brown basmati rice among bowls and ladle the dal over top.

Notes

Keeps well refrigerated in an airtight container for up to 4 days. Reheat gently on the stovetop with a splash of water.

Nutrition (per serving)

Calories: 436
Protein: 18.7 g
Carbohydrates: 79.8 g
Fat: 6.7 g
Fiber: 11.3 g
Sodium: 954 mg
Saturated Fat: 0.5 g
Sugar: 11.1 g