Indian Dal Bowl
Prep Time: 15 Minutes
Total Time: 40 Minutes
Servings: 10
Curry dal served over a bowl base of brown rice with sautéed spinach, sautéed mushrooms, and shredded carrots (serve over rice or on its own)
Ingredients
Directions
Nutrition
Ingredients
2 cups (500 mL) yellow onion, diced small
1 Tbsp (15 mL) jalapeno, minced
2 ½ cups (625 mL) split red lentils
6 ½ cups (1.625 L) low-sodium chicken stock
5 cups (1.125 L) brown rice, cooked
2 cups (500 mL) baby spinach, sautéed
2 cups (500 mL) brown button mushrooms, sliced thin, sautéed
2 cups (500 mL) carrots, shredded
Directions
- In a large pot, heat oil over medium to high heat. Add cumin seeds and toast lightly for 1 minute.
- Add onion, jalapeno, garlic, and ginger and cook for 3 minutes, until onions begin to turn translucent.
- Add tomato, turmeric, paprika, and cardamom to the pan and stir to fully mix. Allow to cook for 3 minutes until the tomato begins to break down.
- Add lentils and stock and bring the pot up to a boil. Reduce to a simmer and cook for 20 minutes.
- Once the lentils are broken down and tender, stir in coconut milk and lemon juice.
- Serve each bowl hot with ½ cup (125 mL) brown rice, ½ cup (125 mL) dal, with equal parts spinach, mushrooms, and carrots.
- Garnish each serving with the minced fresh cilantro and pomegranate arils.
Nutritional Information
- Serving Size: 1 1/2 cups (375 mL)
- Per serving:
- Calories 520
- Total Fat 14 g
- Saturated Fat 2 g
- Cholesterol 0 mg
- Carbohydrates 71 g
- Dietary Fibre 18 g
- Sugar 7 g
- Protein 22 g
- Sodium 290 mg
- Potassium 1156 mg
- Folate 34 mcg
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