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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 212.5
  • Total Fat: 4.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 212.5 mg
  • Total Carbs: 28.3 g
  • Dietary Fiber: 8.1 g
  • Protein: 8.4 g

View full nutritional breakdown of Curried Lentils and Veggies (Quick Dahl) calories by ingredient
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Curried Lentils and Veggies (Quick Dahl)

Submitted by: MECCADON
Curried Lentils and Veggies (Quick Dahl)

Introduction

If you are looking for a way to get lentils and vegetable into your diet, this is a great inexpensive recipe that can be done many different ways. This is a take on Indian Dahl. If you are looking for a way to get lentils and vegetable into your diet, this is a great inexpensive recipe that can be done many different ways. This is a take on Indian Dahl.
Number of Servings: 8

Ingredients

    Coconut Oil, 2 tbsp (you can substitute Ghee or olive oil)
    Fennel seed, 1 tbsp
    Curry powder, 2 tbsp
    Cumin seed, 1 tbsp (you can substitute cumin p0owder or use both)
    Lentils, 2 cup
    Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g, 2 cup (you can do frozen vegetables, or fresh and used the mixed vegetables with corn instead of half a can of corn on the ingredient list)
    Chickpeas (garbanzo beans), 2 cup (or one 14-16oz. drained can)
    Yellow Sweet Corn, Canned, 0.5 cup (drain the corn and you may use a whole or half a can or simply use corn that may come with your frozen mixed vegetables)
    Canned yucca (Goya brand, use entire can and chop or cut)
    1/4 tsp of cayenne or more to taste (note, this is quarter teaspoon and this is optional. You can totally add more if you want more of a kick)
    sea salt to taste
    coarse ground pepper to taste (optional)
    2-3 bay leaves (optional)

    Tip: You can get the pink lentils in bulk along with the seasonings in bulk to save money. Instead of buying an entired bottle of seasonings you can get smaller amounts of what you need in packets or in bulk, but allow for a tbsp extra in case you find you want it spicier. You can also use cannned, frozen, or fresh vegetables. You can use any vegetable you want, and add meat. This recipe is so flexible!

Tips

Tip 1: You can get the pink lentils in bulk along with the seasonings in bulk to save money. Instead of buying an entired bottle of seasonings you can get smaller amounts of what you need in packets or in bulk, but allow for a tbsp extra in case you find you want it spicier. You can also use cannned, frozen, or fresh vegetables. You can use any vegetable you want, and add meat. This recipe is so flexible!

Tip 2: If using fresh vegetables or any other type of vegetables you prefer let the harder ones simmer and get softer and add the softest last. If you use frozen veggies as listed on the ingredient list you and can shorten you cooking time. It's up to you.

Tip 3: Coconut oil adds a delicious aroma and dimension. Use unprocessed, unrefined, cold pressed coconut oil.


Directions

Take a a large pot and put your pink/red lentil in it. Over the lentil with 1-2 inches of water and place on thye stove and bring to a boil. Add 2-3 bay leaves. Lower temperature and let the lentil simmer, stirring periodically. Sometimes they will foam up or stick to the bottom of the pan. Think of the lentils as a pot of beans. When lentils are at a consistency you like(some like them softer and soupy, others more firm) you can turn them off. I like my smoother and soupy with a little bit of texture.

While the lentils are cooking...

Add you oil (coconut, ghee-which is clarified butter, and/or olive oil to a large pan over heat and half of each of your spices. You are making an oil and spice base which is sort of a roux.

You can open up your can of garbanzo beans, drain them and add to the spice roux. Then add your vegetable ingredients from hardest to softest. Add the froxen veggies and once the soften add the remaining spices. Then add the corn (optional) and the can of yucca. Please drain all the cans of beans, corn, and yucca. The yucca may be in spear and you can cut them in chunks (like potatoes) as you add them. Add salt to taste and continue to blend and cook the ingredients.

(If using fresh vegetables or any other type of vegetables you prefer let the harder ones simmer and get softer and add the softest last. If you use frozen veggies as listed on the ingredient list you and can shorten you cooking time. It's up to you).

Once the lentils and vegetable are ad the desired consitency, add the vegetable mixture to the pot of lentils. Incorporate fully, stirring frequently and let simmer. You can cook longer to incorporate further and having it the next day if great.

You can eat a cup alone or served with brown, jasmine or white rice.

Serving Size: This makes 8 1 cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user MECCADON.





TAGS:  Vegetarian Meals |

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