Kale with Toor Dal (over brown rice)

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 216.9
  • Total Fat: 3.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 181.4 mg
  • Total Carbs: 41.0 g
  • Dietary Fiber: 7.8 g
  • Protein: 8.4 g

View full nutritional breakdown of Kale with Toor Dal (over brown rice) calories by ingredient
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from the Fat Free Vegan Blog from the Fat Free Vegan Blog
Number of Servings: 4


    1 cup toor dal (pigeon peas, or substitute red lentils)
    4 cups water
    1 bunch kale, washed, center rib removed, and sliced or chopped (about 4 cups)
    1 tsp. canola oil
    1 tsp. cumin seeds
    1 tsp. black mustard seeds
    1 tsp. chopped garlic
    1/2 tsp. coriander
    1/2 - 1 tsp. red chili pepper or cayenne
    1/2 tsp. ground cumin
    1/8 tsp. fenugreek
    1/4 tsp. asafetida
    1/8 tsp. freshly ground black pepper
    salt to taste.


Cook the dal in the water until it is soft, about 30-40 minutes. Use a blender or hand blender to completely puree the dal in its water. Set aside.

In a deep skillet or wok, heat the oil over a medium-hot burner. Add the cumin and mustard seeds and the garlic, and cook for one minute. Add the kale and stir. Add one tablespoon water and cover the pan. Stir every minute or so, and cook until the kale is wilted, about 4 minutes.

Add the dal and remaining ingredients to the kale. Cover and cook for about 10 minutes. Assumes 4 servings. Serve each over 1/2 cup brown long-grain rice.

Number of Servings: 4

Recipe submitted by SparkPeople user TOPANGASUNRISE.

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