Yield: 4-6 servings
I’ve had a specific request for a recipe for Dal, a traditional Indian dish based on a variety of dried beans, split peas, and lentils. This is just one (non-traditional) version. It’s light, satisfying, high in protein, easy and vegetarian. Enjoy it with pita and a cool cucumber raita or serve it as a side dish with chicken and roasted veggies.
Note: Don’t be afraid of coconut milk! I used to avoid it based on its high fat content, but no longer. It is high in saturated fat, yes, but these plant-based medium chain fatty acids immediately go to work for you boosting your immunity with their anitbacterial, antifungal and antimacrobial properties. Enjoy coconut milk in moderation and in good health.
- 1 cup red lentils
- 3 cups water
- Juice from 2 tablespoons grated ginger
- 1/4 teaspoon ground tumeric
- 1/8 teaspoon ground cardamom
- pinch of cayenne pepper
- 1 small yellow onion, finely chopped
- 1/4 teaspoon crushed red pepper
- 1 teaspoon ground cumin
- 2 teaspoons salt
- 1 cup coconut milk
- 2 tablespoons lemon juice (from 1/2 a lemon)
- 1/2 bunch cilantro, chopped
- Rinse lentils and combine them with water in a medium sauce pan. Bring to a boil. Reduce heat and simmer, partially covered, for 20 minutes. Skim foam from the top as required.
- Squeeze juice from grated ginger. Add ginger juice, turmeric, cardamom, and cayenne to dal. Continue to cook, uncovered, until mixture is very soft, thick and soupy – another 10 to 15 minutes.
- In a small skillet, heat 2 tablespoons olive oil (or coconut oil if you have it) and sweat the onion over low/medium heat until very soft and transparent. Add crushed red pepper and cumin. Add onion mixture to dal along with salt. Cook 5 minutes longer. Stir in coconut milk.
- Remove from heat and finish with lemon juice, cilantro, and salt to taste.