Duguid's Everyday Dal

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 390.5
  • Total Fat: 9.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 336.1 mg
  • Total Carbs: 69.3 g
  • Dietary Fiber: 14.0 g
  • Protein: 14.1 g

View full nutritional breakdown of Duguid's Everyday Dal calories by ingredient
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Number of Servings: 4


    1 pkg Red or Brown Lentils
    6 c water
    1/2 tsp turmeric
    2 bay leaves
    1 cinnamon stick (3")
    1 tsp salt divided
    2 Tbsp extra virgin olive oil
    1 tsp black or brown mustard seeds
    1 Tbsp minces, peeled fresh ginger
    1 Tbsp minced garlic
    1/2 tsp cumin or fennel seeds
    2 dried small hot red chiles, stemmed (not in nutrition values)
    1/2 c finely chopped shallots or onion
    1 c diced carrots
    5 lg brussel sprouts (quartered)
    1 c cauliflower florets
    1 c dry short grain brown rice


Place lentils in a large dutch oven or crock pot along with water, cinnamon, and bay leaves. Bring to a boil than simmer (if using a dutch oven).
While lentil are cooking; heat oil in a large nonstick skillet. Add mustard seeds and stir continuously for 1 min or until they start popping. Add garlic, ginger, cumin, and chiles; cook 2 min. Add onions; cook 3 min or until tender, stirring frequently. Add the rest of the vegetables; cook 5 min till crisp-tender, stirring frequently. Add 1 c of the dal mixture and remaining salt to carrot mixture; cook 2 min, stirring frequently.
Add carrot mixture to remaining dal mixture, bring to a boil (if using dutch oven). Cook 40 min or until thickens. Sprinkle each serving with 2 Tbsp cilantro leaves.
If using a crock pot, start the same way as above, except just heat the dal mixture on high for 20 min before starting the vegetable mix. Than cook in crock pot on high for 4-6 hours or 8-10 on med/low.
Cook the rice according to rice cooker or package.
Serve over rice.
serving 4

Number of Servings: 4

Recipe submitted by SparkPeople user BLONDEGIRL.

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