A protein-packed meal that is meant to be served over rice, dhal is a staple dish throughout the Indian subcontinent. (Yoga Mind and Body)
Cook the lentils, split peas or mung beans in water until until mushy (20-30 minutes). Meanwhile, heat the oil in a frying pan and add the mustard seeds. When these begin to pop, add the cumin seeds and saute briefly, being careful not to let them burn. Add the chopped chilies (if using), cloves, salt and turmeric to the frying pan and continue frying for few minutes. Add the fried spice mixture to the lentils, peas or mung beans. Stir well and reheat gently but thoroughly.
Add a selection of diced vegetables, such as zuchinni, tomatoes, green peppers or a combination of these while the lentils are cooking.
If you like, add some finely chopped fresh cilantro leaves at the end of the cooking time, just before serving. Some people prefer very thin dhal; if this mixture is too thick, add water to achieve the desired consistency, stir to combine and then thoroughly.
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|Serving Size: 1 Serving (151g)|
|Recipe Makes: 4|
|Calories from Fat: 65 (28%)|
|Amt Per Serving||% DV|
|Total Fat 7.2g||10 %|
|Saturated Fat 0.9g||5 %|
|Monounsaturated Fat 3.4g|
|Polyunsanturated Fat 2.4g|
|Cholesterol 0mg||0 %|
|Sodium 24.7mg||1 %|
|Potassium 389.2mg||10 %|
|Total Carbohydrate 34.1g||10 %|
|Dietary Fiber 8.1g||32 %|
|Sugars, other 26g|
|Protein 12.7g||18 %|
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Calories per serving: 236
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