Directions:
- Rinse the lentils, place them in a small saucepan with the 3 cups of water, and bring them to a boil.
- Reduce the heat, cover, and simmer for 45 to 60 minutes, until tender.
- Stir occasionally, adding more water if necessary.
- While the lentils are cooking, chop the onion, cauliflower, sweet potatoes, and bell pepper into bite-sized pieces and set aside.
- Warm the oil in a pot and saute the mustard, fenugreek, and cumin seeds on medium heat, covering the pot and shaking it occasionally to prevent burning.
- When the mustard seeds begin to pop, stir in the turmeric, coriander, cinnamom, cayenne, and chopped chile and saute for another 2 minutes, stirring constantly.
- Stir in the tamarind liquid, then add the onions, cauliflower, sweet potatoes, and salt and combine.
- Cover and simmer for 10 minutes.
- Add the bell peppers, cover, and continue to cook until all of the vegetables are tender, about 5 minutes.
- Drain the cooked lentils and stir them into the vegetable mixture.
- Reheat if necessary, then stir in the cilantro.
- Ladle over basmati rice and serve with Mango Peach Chutney and a generous dollop of yogurt,if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 216.14 Kcal (905 kJ) | ||
| Calories from fat | 19.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.18g | 3% | |
|---|---|---|---|
| Sodium | 449.79mg | 19% | |
| Potassium | 847.44mg | 18% | |
| Total Carbs | 38.4g | 13% | |
| Sugars | 6.72g | 27% | |
| Dietary Fiber | 14.56g | 58% | |
| Protein | 11.81g | 24% | |
| Vitamin C | 89.3mg | 149% | |
| Vitamin A | 0.9mg | 31% | |
| Iron | 12.1mg | 67% | |
| Calcium | 86.2mg | 9% | |
| Amount Per 100 g | |||
| Calories | 55.58 Kcal (233 kJ) | ||
| Calories from fat | 5.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.56g | 3% | |
|---|---|---|---|
| Sodium | 115.66mg | 19% | |
| Potassium | 217.92mg | 18% | |
| Total Carbs | 9.87g | 13% | |
| Sugars | 1.73g | 27% | |
| Dietary Fiber | 3.74g | 58% | |
| Protein | 3.04g | 24% | |
| Vitamin C | 23mg | 149% | |
| Vitamin A | 0.2mg | 31% | |
| Iron | 3.1mg | 67% | |
| Calcium | 22.2mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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