A staple on the Indian subcontinent, dal spans a whole category of bean dishes. It sometimes has a loose texture, but this version---thick like a stew and bolstered with zucchini---satisfies as a meat-free meal.

Source: Midwest Living

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Credit: Blaine Moats

Recipe Summary

hands-on:
15 mins
total:
40 mins
Servings:
4
Yield:
6 cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a small bowl, combine mustard seeds, cumin and turmeric. Heat oil in a 4-quart Dutch oven over medium-high. Add combined spices; cook and stir until fragrant and mustard seeds begin to pop, about 1 minute. Add onion. Cook, stirring occasionally, until very tender and beginning to brown, 8 to 10 minutes. Add jalapeño, ginger and garlic; cook and stir until fragrant, about 1 minute more. Transfer half the onion mixture to a small bowl.

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  • To the remaining onion mixture in the pot, add the water, coconut milk, lentils, salt, pepper and coriander. Bring to a boil; reduce heat. Simmer, uncovered, stirring occasionally, until lentils are nearly cooked but still retain some bite, about 15 minutes. Stir in zucchini; continue to simmer until lentils are cooked and zucchini is tender, 5 to 10 minutes more. Squeeze one lemon half over dal and stir in; taste for salt. Cut remaining lemon half into wedges.

  • Serve dal over rice. Top with reserved onion mixture and desired toppers. Serve with lemon wedges.

Nutrition Facts

543 calories; fat 29g; cholesterol 2mg; saturated fat 19g; carbohydrates 17g; mono fat 6g; poly fat 3g; insoluble fiber 3g; sugars 8g; protein 22g; vitamin a 309.6IU; vitamin c 31.1mg; thiamin 0.5mg; riboflavin 0.3mg; niacin equivalents 2.7mg; vitamin b6 0.7mg; folate 77.5mcg; vitamin b12 0.1mcg; sodium 642mg; potassium 1111mg; calcium 124mg; iron 9.8mg.
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