Red Lentil and Vegetable Dal

How to Make Red Lentil and Vegetable Dal Recipe - Each serving provides 257 calories, 18 g protein, 7 g fat (1 g saturated fat), 32 g carbohydrate (8 g sugars), 12 g fiber, 430 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 onion, chopped
2 large cloves garlic, crushed
1 green chile, seeded and chopped
1 carrot, grated
1 eggplant, chopped
1 tablespoon (15 ml) vegetable oil
1 teaspoon (5 ml) ground cumin
1 teaspoon (5 ml) mild curry powder
2 teaspoons (10 ml) black mustard seeds
1 cup (250 g) split red lentils
12/3 cups (400 ml) homemade or low-sodium vegetable stock, hot
1 zucchini, halved and sliced
1 large tomato, chopped
2 tablespoons (30 ml) fresh cilantro leaves

Method:
1 Put the onion, garlic, chile, carrot and eggplant in an ovenproof casserole dish or large saucepan. Stir in the oil and 2 tablespoons (30 ml) water. Heat until it starts to sizzle, cover and cook gently for about 5 minutes, or until softened.

2 Stir in the spices and cook for 1 minute, and stir in the lentils, stock and 21/2 cups (625 ml) water. Bring to a boil, then add the zucchini and tomato.

3 Cover and simmer gently for 15 minutes, remove the lid and cook for another 5 minutes, when the lentils should have burst open and thickened the liquid. Serve garnished with cilantro.

DAL is a dish of simmered lentils flavored with aromatic spices. For an easy low-fat vegetarian meal, add extra vegetables. Serve with a selection of Indian-style breads and plain yogurt or raita.

LENTILS, like other legumes, provide fiber, and are also a good source of vitamins B1 and niacin, both essential for helping the release of energy from food.

Red Lentil and Vegetable Dal