Name: Red Lentil Dal with Zucchini
Total time: 40 min
Yield: 6 cups
Ingredients: 2 teaspoons mustard seeds; 1 teaspoon cumin seeds; 1 teaspoon ground turmeric; 2 tablespoons canola oil; 1 large onion, quartered and thinly sliced; 1 fresh jalapeño pepper, thinly sliced, seeds removed if desired; 2 tablespoons finely chopped peeled fresh ginger; 3 cloves garlic, finely chopped; 3 cups water; 1 13.5- to 14-ounce can unsweetened coconut milk; 1 ½ cups red lentils, rinsed and drained; 1 teaspoon salt; ½ teaspoon black pepper; ½ teaspoon ground coriander; 2 smalls zucchini, halved lengthwise and sliced into 1/2-inch-thick half-moons (2 1/2 cups); 1 lemon, halved; Hot cooked basmati rice; Toppers, such as cilantro, thinly sliced jalapeño or plain yogurt

Directions

Step 1

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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Step 2

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.
Step 3

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

Nutrition Facts

Per Serving:

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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Ingredients

Directions

Nutrition Facts