Flavorful Bengali Dhal
Ingredients List
-
1 cup red lentils
-
3 cups water
-
1 cup onion, thinly sliced, divided
-
4 cloves garlic, coarsely chopped, divided
-
½ teaspoon ground turmeric
-
1 bay leaf
-
¾ cup cherry tomatoes
-
½ teaspoon salt
-
2 (2 inch) whole serrano chile peppers (Optional)
-
1 tablespoon vegetable oil
-
2 tablespoons chopped cilantro
Cooking Instructions
-
Rinse the lentils in a strainer. Place the lentils and water in a saucepan over medium-high heat. Add half of the sliced onions and garlic, saving the rest for later. Stir in turmeric, bay leaf, tomatoes, and salt. Add the chiles, leaving them whole for flavor or halved for more heat. Once the mixture begins to boil, reduce the heat and simmer for about 20 minutes, until the lentils begin to break apart and thicken slightly.
-
While the lentils cook, heat vegetable oil in a skillet over medium heat until shimmering. Add the remaining sliced onions and cook, stirring occasionally, until softened and translucent, about 5 minutes. Reduce the heat to medium-low and continue to cook and stir until the onions are very tender and dark brown, about 15 to 20 more minutes. Stir in the remaining garlic and cook, stirring constantly, for about 2 minutes, until fragrant.
-
Stir the onion-garlic mixture into the cooked lentils and mix well. Garnish with fresh chopped cilantro before serving.
Nutritional Information (per serving)
224 | Calories |
4g | Fat |
34g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 224 | |
% Daily Value * | |
Total Fat 4g | 5% |
Saturated Fat 1g | 3% |
Sodium 304mg | 13% |
Total Carbohydrate 34g | 12% |
Dietary Fiber 16g | 56% |
Total Sugars 2g | |
Protein 13g | 26% |
Vitamin C 12mg | 14% |
Calcium 48mg | 4% |
Iron 4mg | 22% |
Potassium 600mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5