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Easy Red Lentil Dhal

4-6 servings

Preparation Time: 15 min
Cooking Time: 45 min

Ingredients

1 cup Red lentils 250 mL
1 tbsp Canola oil 15 mL
1  Small onion, finely chopped  
4  Garlic cloves, minced  
1/2 tsp Ground turmeric 2 ml
1/2 tsp Salt 2 ml
2  Tomatoes, chopped  
3 cups Water 750 mL
1 small Thai chili, cut in half 1 small
  Spice Mix  
1 tsp Canola oil 5 mL
2 tsp Fresh ginger, minced 10 mL
1 tsp Cumin seeds 5 mL
1 tsp Black mustard seeds 5 mL
2 tbsp Fresh cilantro, chopped 30 mL

Instructions

Step 1
Rinse lentils in a fine mesh sieve with water; set aside.

Step 2
Heat oil in saucepan over medium heat. Cook onion, garlic, turmeric and salt about 5 minutes or until softened. Add tomatoes and cook for about 5 minutes or until softened.

Step 3
Stir in lentils, water and chili; bring to a boil. Reduce heat to medium-low; cover and cook for about 25 minutes or until lentils are tender.

Step 4
Spice Mix: Meanwhile, heat oil, ginger, cumin and mustard over medium heat. Cook for about 5 minutes or until seeds start to pop. Remove from heat.

Step 5
Uncover soup and stir in spice mixture. Let cook, uncovered for 5 minutes. Stir in cilantro and serve.

Tips

Every Indian family has their own unique spin on dhal. For dietitian Whitney Hussain of New Westminster, BC, making this dish reminds her of her mom’s cooking. A pot can be cooked up and enjoyed over a few days during the week. This flavourful version adds toasted spices that enhance each bowl served up with rice or naan.  

Nutrition & Notes

Nutrition Information
Valeur nutritive
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 201 kcal
Fat / Lipides 5 g
Saturated / saturés
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 202 mg
Carbohydrates / Glucides 30 g
Fiber / Fibres 6 g
Sugars / Sucres
Protein Protéines 11 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Recipe courtesy of EatRight Ontario at www.eatrightontario.ca. 

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