Indian Dal with Yogurt and Cucumbers

Indian Dal with Yogurt and Cucumbers

Dal is a flavorful Indian lentil dish that pairs nicely with cool summer cucumbers and a fresh dill yogurt. Red lentils cook quickly and they pack 16 g of fiber and 18 g of protein in each cup. 

CAL/SERV :

260

PREP TIME :

N/A

YIELDS :

4 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 3/4 cup red lentils
  • 1/2 cup chopped onion
  • 2 cloves garlic, chopped
  • 1 tsp. grated ginger
  • 2 tsp. garam masala *
  • 1 tsp. ground cumin
  • 1 Tbsp. canola oil
  • 3 cups hot water
  • Salt to taste
  • 1/2 cup chopped seeded cucumber
  • 1/3 cup chopped scallions, green part only
  • 1/4 cup chopped fresh dill
  • 4 Tbsp. reduced-fat Greek yogurt
  • 4 whole-wheat pita breads, warmed
  • *Note: If you do not have garam masala, use 1/2 tsp. each ground cardamom, coriander and cumin, 1/4 tsp. each ground cinnamon and black pepper, and 1/8 tsp. ground cloves.

 

INSTRUCTIONS
  1. In large bowl, place lentils. Fill bowl with cold water. Using your fingers, stir lentils 3-4 times, then drain. Repeat 2-3 times, until water runs nearly clear when drained. Transfer lentils to large saucepan. Add onion, garlic, ginger, garam masala, cumin and oil. Stir to coat ingredients with oil.
  2. Set saucepan over medium-high heat and cook, stirring occasionally, until spices are fragrant, about 4 minutes. Add hot water, bring to boil, cover, and simmer until lentils are soft, 20 minutes; dal will thicken as it cools. Uncover and pour dal into wide, shallow bowl. Set aside until lukewarm, 20 minutes. Season to taste with salt.
  3. To serve, divide dal among 4 small soup bowls. Top each with one-fourth of cucumber, scallions and dill, plus 1 tablespoon yogurt. Cut pitas into 6 wedges. Set each bowl on dinner plate, surround with pita wedges and serve.
  4. If desired, dal can be covered and refrigerated up to 3 days. Before serving, warm in microwave or in covered pot over medium heat, stirring often.

Nutrition (per serving):

260 calories, 5 g total fat, (0 g saturated fat),
40 g carbohydrate, 15 g protein, 8 g dietary fiber, 135 mg sodium.

 Courtesy of American Institute for Cancer Research