Red Lentil and Root Vegetable Dal Recipe

Looking for an easy Red Lentil and Root Vegetable Dal recipe? Learn how to make Red Lentil and Root Vegetable Dal using healthy ingredients.


Submitted by aech

Makes 8 servings



From Appetite for Reduction, p. 219. Serve over brown basmati rice.

Recipe Ingredients for Red Lentil and Root Vegetable Dal

2 tsp olive oil
1 medium onion, finely diced
3 cloves garlic, minced
1 tbsp fresh ginger, minced
1/4 tsp red pepper flakes
2 tsp coriander seeds, crushed
2 tsp mild curry powder
1 tsp ground cumin
1/4 tsp ground cardamom
1/4 tsp ground cinnamon
1 1/4 tsp salt
4 c vegetable broth
1 c dried red lentils
3/4 lb parsnip, peeled and diced
3/4 lb rutabaga, peeled and diced
1 c baby carrots, chopped
1 c shelled edamame

Recipe Directions for Red Lentil and Root Vegetable Dal

  1. Preheat a 4-qt pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minutes. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

  2. Add the remaining spices and salt, and saute for about 30 seconds, then add the broth, lentils, and the remaining vegetables. Cover the pot and bring to a boil, keeping a close eye on it. Once it's boiling, lower the heat to a simmer and cook for about 20 minutes, until the lentils are creamy and the vegetables are soft. If necessary, thin the soup by adding up to a cup of water. Taste for salt and seasonings.

  3. Let the soup sit for 10 minutes or so for maximum flavor. Serve over brown basmati rice, garnished with lime slices.

Categories

Beans, Rice, Vegetables, Main Dish, American, Indian, Middle Eastern, Boil, Saute, Simmer, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 208.7g
Amount Per Serving
Calories
191
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
463mg
19%
Potassium
696mg
20%
Total Carbohydrates
32.3g
11%
Dietary Fiber
8.7g
35%
Sugars
7.6g
Protein
9.9g
Vitamin A 47% Vitamin C 38%
Calcium 9% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in potassium
  • Very high in vitamin A
  • High in vitamin C
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