Red Lentil Dal
December, 2006

Serves 8 / One serving of this easy, flavorful dish provides about a fourth of your daily fiber needs. Serving tips: Try this over steamed brown rice, or in a bowl with whole-grain bread for dipping.

1 1/2 cups dried red lentils
3 1/2 cups water
1 cup chopped fresh cilantro
1 leek (white part only), diced
1 teaspoon grated fresh ginger
1 carrot, shredded
1 zucchini, shredded
1/2 red bell pepper, chopped (about 3/4 cup)
1/2 cup raisins
1/2 teaspoon ground cinnamon
1 teaspoon ground cumin
Pinch of crushed red pepper flakes
1 tablespoon olive oil
1/4 cup balsamic vinegar
1 lemon (juice plus zest)
3/4 teaspoon kosher salt

1. In a large heavy-bottomed saucepan, bring lentils and water to a boil. Cover, reduce heat to low, and simmer for about 5 minutes. Stir in cilantro, leek, and ginger. Cover and continue cooking for 3 minutes.
2. Stir in carrot, zucchini, bell pepper, raisins, spices, and oil. Cook for 3 minutes, covered. Add vinegar, lemon juice and zest, and salt. Stir well. Remove from heat and let stand uncovered for 5 minutes before serving.


PER SERVING: 196 cal, 12% fat cal, 3g fat, 0g sat fat, 0mg chol, 10g protein, 36g carb, 6g fiber, 195mg sodium