This wonderful warming winter dish is simple to make for those new to Indian food or to cooking in general. It’s also inexpensive, flavorful, full of protein and great for leftovers.
1/2 cup red lentils (soaked 30 minutes), drain, rinse well
1 t sea salt
1 small white or yellow onion
1 t curry mix powder
1 t ground annatto seeds or Spanish paprika
1-1/2 cups vegetable stock, water or combo of the two
1 jalapeno pepper or hot pepper of your choice (seeded and
Heat saucepan, add lentils to dry toast stirring constantly for 2 minutes or until they produce a nutty aroma.
Add all ingredients except liquids and toast for 1 minute.
Add stock or water, bring to a boil and cook for 10 – 15 minutes or until dal is stew-like consistency.
Serve alongside any grain and or sauteed vegetables.
Add any nuts or seeds for extra protein or texture, make dryer to spread on toast, or adapt into a soup.
* Dry roast pepper if you have time for best flavor.
Adjust spices to your taste, or add garlic for more depth.
Use 1 – 3 t coconut oil in toasted spices for richness.
Enjoy Dahl with a simple vegetable complement:
These legumes are members of the vetch family and come in colors: yellow, brown, green, and red. They are a complete protein when combined with whole grains, nuts or seeds. They are high in minerals: calcium, potassium, phosphorous, zinc and iron and contain vitamin’s A and B complex. They are easily sprouted which further enhances its nutrient values. Lentils are a staple food of the Middle East, northern Africa and southern Asia and are used in European cuisine as well.
Rooehl, Evelyn Whole Food Facts Healing Arts Press, Rochester, VT 1996
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Ed Bauman, PhD and Cathy Cohn, NC