Indian Dal

Photo by: Whole Foods Market

by Whole Foods Market

over 5 years ago

Nutritious and flavorful, with added heat from a jalapeño, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes. Serve over a bed of brown rice.

Serves 6

  • 2 cups red lentils
  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 1 teaspoon whole cumin seeds
  • 1/4 teaspoon ground cardamom
  • 4 cloves garlic, finely chopped
  • 2 tablespoons finely chopped ginger
  • 4 cups vegetable broth
  • 1 1/2 cups chopped tomatoes, with their juice
  • 1/3 cup chopped cilantro
  • 1 teaspoon ground turmeric
  • Salt to taste
  • 1 jalapeno pepper, stemmed, seeded and finely chopped
  1. Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.
  2. Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil.
  3. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.

Nutrition Info:


  • 309 calories
  • 6g total fat
  • 1g saturated fat
  • 0mg cholesterol
  • 636mg sodium
  • 49g carbohydrate (22g dietary fiber, 5g sugar)
  • 18g protein
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