Spicy Red Lentil Dal with Pita Wedges |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 5 |
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Dal is a great choice for a hike - it's high in protein and fiber, low in fat, durable, and nonperishable. Pack dal in a heavy-duty zip-top plastic bag separate from pitas. Lentils absorb the liquid as they stand, so there's no need to drain them after cooking. Ingredients:
2 cups fat-free, less-sodium chicken broth |
1 cup dried small red lentils |
1 tablespoon vegetable oil |
1 1/2 cups chopped onion |
1 tablespoon minced fresh garlic |
1 teaspoon yellow mustard seeds |
1/2 teaspoon crushed red pepper |
1 teaspoon ground cumin |
1 teaspoon ground turmeric |
1/2 teaspoon ground coriander |
1/2 teaspoon freshly ground black pepper |
1 tablespoon tomato paste |
1/2 cup light coconut milk |
1/2 teaspoon salt |
2 teaspoons fresh lime juice |
5 (6-inch) pitas, each cut into 8 wedges |
Directions:
1. Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender. Remove from heat; cover and set aside.
2. Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions are tender and seeds begin to pop, stirring constantly. Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add lentils, coconut milk, and salt; cook 3 minutes, stirring frequently. Remove from heat; stir in juice. Cool to room temperature. Serve dal with pita wedges.
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