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Lentil Dal

by Itsy Bitsy Foodies
A steaming bowl of red lentil Dal Masoor
Number of Servings: 
2
Recipe Source: 
Itsy Bitsy Foodies

Ingredients

  • 1 cup dried lentils
  • 2 to 4 cups water, as needed
  • 3 Tbsp tomato paste
  • 1⁄4 cup 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 cup plain yogurt
  • 1⁄4 cup 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.
Nutrition Info: 
Per serving: 407 Calories, 27 g Protein, 8 mg Cholesterol, 71 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 12 g Fiber, 3 g Total fat (2 g sat), 424 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Folate, Phosphorus, ★★★★ Vitamin B6, Iron, ★★★ Zinc, ★★ Vitamin B2 (riboflavin), Vitamin B3 (niacin), Potassium, ★ Vitamin C, Vitamin E, Vitamin K, Calcium, Magnesium    

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Contributor

Itsy Bitsy Foodies

Itsy Bitsy Foodies is an online resource for families looking for ways to spend more time together enjoying food and exploring the world beyond the children’s menu. They offer tips to help kids become more adventurous eaters, getting them involved in the kitchen and introducing them to new and exciting ingredients.

They feel strongly that getting kids involved in meal choices and cooking at an early age will help them make smarter eating and lifestyle choices, and ideally help to reverse the fast food trend.

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