Red Lentil Dal with Charred Onions - Indian - 23.6g carbs, 5.5g fiber

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Red Lentil Dal with Charred Onions - 23.6g carbs, 5.5g

fiber

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

 

 

 

 

 

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.

 

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.

 

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.

 

Yield: 7 servings (serving size: 1 cup)

 

CALORIES 149 (17% from fat); FAT 2.8g (sat 0.3g,mono

1.6g,poly 0.3g); PROTEIN 8.4g; CHOLESTEROL 0.0mg;

CALCIUM 33mg; SODIUM 354mg; FIBER 5.5g; IRON 2.1mg;

CARBOHYDRATE 23.6g

 

Source: Cooking Light, OCTOBER 2007

Formatted by Chupa Babi: 11.26.07

 

ChupaNote: Lowfat, low carbs, and spicy! Close to

perfect. Use a whole onion, added 1 T. roasted

prepared minced garlic to the oil before adding the

onions, replaced the dried chile with 1 T. dried red

pepper flakes, 2 T fresh ginger (rather than 1 T.),

and doubled the cilantro. Served with a galic/olive

oil/yougurt sauce and piles of warm pita bread.

 

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