Red Lentil Dal with Charred Onions |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 7 |
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Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal. Ingredients:
1 tablespoon olive oil, divided |
1 medium onion, cut into 1/4-inch-thick slices |
1 teaspoon mustard seeds |
1/2 teaspoon coriander seeds |
1/2 teaspoon cumin seeds |
1 whole clove |
1/4 teaspoon ground cinnamon |
1/8 teaspoon ground cardamom |
1 dried hot red chile |
1 tablespoon minced peeled fresh ginger |
1 garlic clove, minced |
4 cups organic vegetable broth (such as swanson certified organic) |
1 cup dried small red lentils |
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained |
1/4 cup chopped fresh cilantro |
1 tablespoon fresh lime juice |
Directions:
1. Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.
2. Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.
3. Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.
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