Spicy Red Lentil Dal with Pita Wedges

Dal is a great choice for a hike - it's high in protein and fiber, low in fat, durable, and nonperishable. Pack dal in a heavy-duty zip-top plastic bag separate from pitas. Lentils absorb the liquid as they stand, so there's no need to drain them after cooking.

Yield: 5 servings (serving size: 1/2 cup dal and 8 pita wedges)

Ingredients

• 2  cups  fat-free, less-sodium chicken broth
• 1  cup  dried small red lentils
• 1  tablespoon  vegetable oil
• 1 1/2  cups  chopped onion
• 1  tablespoon  minced fresh garlic
• 1  teaspoon  yellow mustard seeds
• 1/2  teaspoon  crushed red pepper
• 1  teaspoon  ground cumin
• 1  teaspoon  ground turmeric
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  freshly ground black pepper
• 1  tablespoon  tomato paste
• 1/2  cup  light coconut milk
• 1/2  teaspoon  salt
• 2  teaspoons  fresh lime juice
• 5  (6-inch) pitas, each cut into 8 wedges

Preparation

Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender. Remove from heat; cover and set aside.

Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions are tender and seeds begin to pop, stirring constantly. Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add lentils, coconut milk, and salt; cook 3 minutes, stirring frequently. Remove from heat; stir in juice. Cool to room temperature. Serve dal with pita wedges.

Nutritional Information

Calories:

375 (13% from fat)

Fat:

5.5g (sat 1.4g,mono 1g,poly 2.2g)

Protein:

18.6g

Carbohydrate:

63.2g

Fiber:

14.8g

Cholesterol:

0.0mg

Iron:

5.8mg

Sodium:

746mg

Calcium:

95mg