Spiced Red Lentil Dhal with Flatbread and Tomato Salad

Name: Spiced Red Lentil Dhal with Flatbread and Tomato Salad
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 2 servings
Cuisine: Sri Lankan
Ingredients: 0.75 cup red lentils (rinsed); 1.5 cup water; 0.25 cup light coconut milk; 0.5 tablespoon olive oil; 0.38 red onion (medium, diced and medium, very thinly sliced); 1 clove garlic (minced); 0.5 teaspoon fresh ginger (grated); 0.25 teaspoon black mustard seeds; 5 curry leaves; 0.25 teaspoon turmeric powder; 0.25 teaspoon red pepper flakes; 2 piece whole wheat flatbread; 1 Roma tomato (large, diced); 0.5 lime (juiced)

A comforting and quick Sri Lankan red lentil dhal, rich with turmeric and coconut milk, served alongside warm flatbread and a bright, fresh tomato and red onion salad.

Prep: 10 min
Cook: 18 min
Total: 28 min
Servings: 2
Cuisine: Sri Lankan
Difficulty: Easy
Cost: $1.96/serving

Dietary

Vegetarian
Vegan
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
High-Protein
High-Fiber
Low-Sodium
Pescatarian

Ingredients

0.75 cup red lentils (rinsed)
1.5 cup water
0.25 cup light coconut milk
0.5 tablespoon olive oil
0.38 red onion (medium, diced and medium, very thinly sliced)
1 clove garlic (minced)
0.5 teaspoon fresh ginger (grated)
0.25 teaspoon black mustard seeds
5 curry leaves
0.25 teaspoon turmeric powder
0.25 teaspoon red pepper flakes
2 piece whole wheat flatbread
1 Roma tomato (large, diced)
0.5 lime (juiced)

Instructions

Combine 3/4 cup rinsed red lentils with 1 1/2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until lentils are tender. Drain any excess water.
While lentils cook, prepare the tomato salad: In a small bowl, combine 1 large Roma tomato, diced, and 0.13 medium red onion, very thinly sliced. Drizzle with juice from 0.5 lime. Mix well and set aside.
In a separate small skillet, heat 1/2 tablespoon olive oil over medium heat. Add 0.25 medium diced red onion, 1 clove minced garlic, 1/2 teaspoon grated fresh ginger, 1/4 teaspoon black mustard seeds, and 5 curry leaves. Sauté for 3-4 minutes until the onion is softened and fragrant.
Stir in 1/4 teaspoon turmeric powder and 1/4 teaspoon red pepper flakes. Cook for 30 seconds, stirring constantly.
Add the spice mixture and 1/4 cup light coconut milk to the cooked lentils. Stir well and simmer gently for 2-3 minutes, allowing flavors to meld. If the dhal is too thick, add a splash of water.
Warm the 2 pieces whole wheat flatbread in a dry pan or microwave according to package instructions.
Serve the spiced red lentil dhal hot with the warmed flatbread and fresh tomato salad.

Notes

For quicker dhal, pre-soak lentils for 15 minutes while preparing other ingredients. If you prefer a smoother dhal, you can mash a portion of the lentils with a fork.

Nutrition (per serving)

Calories: 445
Protein: 24.5 g
Carbohydrates: 68.2 g
Fat: 9.1 g
Fiber: 14.8 g
Sodium: 80 mg
Saturated Fat: 4.1 g
Sugar: 5.2 g