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Lentil Dal

High protein vegetarian meal

 

Recipe provided by Itsy Bitsy Foodies
 
Ingredients:
  • 1 c dried lentils
  • 2-4 c water, as needed
  • 3 Tbsp tomato paste
  • 1/4 c chopped onion
  • 1 tsp chopped garlic
  • 1 tsp chopped ginger
  • 1/4 tsp coriander seeds
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 c plain yogurt
  • 1/4 c chopped cilantro
Directions:
  1. Rinse and drain the dried lentils, removing any stones and damaged lentils. Put the rinsed lentils in a pot and cover them with cold water.  Bring them to a boil, then reduce the heat, cover the pot, and let them simmer for about 20 minutes or until the lentils start to turn tender.  Add more water as needed throughout the cooking process.
     
  2. Stir in the tomato paste and seasonings, and continue to simmer the lentils until they are fully cooked. Season with salt and pepper to taste.
     
  3. Top with a dollop of plain yogurt and chopped cilantro. Serve with rice and/or naan bread.

 

The Protein Power of Lentils

Lentils are part of the legume family. High in protein, they're often a staple in vegetarian diets.

They are one of the best vegetable sources of iron and are also high in fiber and folate. 

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