Dahl is a staple recipe in many Indian and Pakistani homes consisting of pulses (dried legumes). It is very easy to make and has lots of flavour, which typically is the perfect match to be served with some bread or rice. Red lentils do not need to be soaked so this dry pulse recipe becomes quick enough for a weeknight meal.
Ingredients
- 1 tbsp (15 mL) canola oil
- 2 shallots, finely chopped
- 1 tbsp (15 mL) minced fresh ginger
- 2 cloves garlic, minced
- 1 tsp (5 mL) each ground cumin and turmeric
- 1 cup (250 mL) red lentils
- 3 cups (750 mL) water
- Hot pepper sauce (optional)
- Salt to taste*
1. In saucepan, heat oil over medium heat. Add shallots, ginger, garlic, cumin and turmeric and cook, stirring for about 5 minutes or until softened.
2. Add lentils and water and bring to a boil. Reduce heat and cook on low to keep a gentle simmer, stirring occasionally for about 30 minutes or until lentils are softened and thickened. Add hot pepper sauce, if using and salt to taste*.
Tip: Turmeric helps this dish become its traditional yellow colour. Red lentils are referred to as Masoor Dahl in Indian.
*The Heart and Stroke Foundation recommends that Canadians consume no more than 2,300 mg of sodium (the equivalent of about 1 tsp/5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. Look for the sodium values in the Nutrition Fact tables on food packages and in recipe nutrient analyses. If you have high blood pressure, consult your physician for specific dietary recommendations.
Nutrition information per serving
- Calories: 216
- Protein: 13 g
- Fat: 4 g
- Saturated fat: 0 g
- Cholesterol: 0 g
- Carbohydrates: 33 g
- Fibre: 7 g
- Sodium: 13 mg
- Potassium: 631 mg
SOURCE:
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3845305/k.2F65/Recipes__Ginger_and_spice_dahl_soup.htm
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