• 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)
  • 1/2 cup raisins
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 1 pinch crushed red pepper flakes
  • 1 tablespoon olive oil
  • 1/4 cup balsamic vinegar
  • 1 lemon (juice plus zest)
  • 3/4 teaspoon kosher salt

Red Lentil Dal

Larissa Fain
  • Serves: 8 people
  • Calories per serving: 196

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. 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.
Nutrition Facts Per Serving:
Calories: 196 calories
% fat calories: 12
Fat: 3g
Saturated Fat: 0g
Cholesterol: 0mg
Protein: 10g
Carbohydrate: 36g
Fiber: 6g
Sodium: 195mg


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