SUSTAIN
Health Care by Food
One Pot Veggie Dal
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 cup | 330 | 15g | 1.5g | 840mg | 45g | 12g | 0g |
This dish may only require one pot, but it is brimming with flavor! Spices, herbs, and aromatic vegetables like curry powder, ginger, and garlic blend perfectly with the smooth texture of lentils (also called "dal") for a hearty (and heart-healthy!) meal.
Ingredients
3 tablespoons olive oil
1 yellow onion, diced
2 diced jalapeño (optional)
2 tablespoons fresh ginger, minced
4 cloves garlic, minced
1 tablespoon curry powder
1 can (15 ounces) crushed tomatoes
1 red bell pepper, diced
3½ cups water
1 cup lentils, soaked in water for 2 hours and drained
10 ounces fresh spinach, chopped
1 teaspoon salt
Cilantro for garnish (optional)
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
In large pot, heat oil and sauté onion, jalapeño (if using), ginger, garlic and curry powder. Combine well and cook until aromatic.
Add tomatoes and cook for 10 minutes on medium-high heat.
Stir in water and drained lentils and bring to boil. Reduce heat to low and cook for approximately 30 minutes or until lentils are soft enough to mash (adding more water if necessary to extend the cooking time).
Add salt and spinach cook until wilted, 1-2 minutes.
Serve over warm brown rice and garnish with cilantro, optional.