Red Lentil Dal with Charred Onions

Quick-cooking red lentils don't need to be pureed since they break down as they cook. Lentils are a great source of protein, as well as fiber. This recipe gives 20 percent of your daily fiber goal. Serve over brown rice with a side of broccoli for a vegetarian meal.

Yield: 7 servings (serving size: 1 cup)

Ingredients

• 1  tablespoon  olive oil, divided
• 1  medium onion, cut into 1/4-inch-thick slices
• 1  teaspoon  mustard seeds
• 1/2  teaspoon  coriander seeds
• 1/2  teaspoon  cumin seeds
• 1  whole clove
• 1/4  teaspoon  ground cinnamon
• 1/8  teaspoon  ground cardamom
• 1  dried hot red chile
• 1  tablespoon  minced peeled fresh ginger
• 1  garlic clove, minced
• 4  cups  organic vegetable broth (such as Swanson Certified Organic)
• 1  cup  dried small red lentils
• 1  (14.5-ounce) can no-salt-added diced tomatoes, undrained
• 1/4  cup  chopped fresh cilantro
• 1  tablespoon  fresh lime juice

Preparation

Heat 1 teaspoon oil in a large heavy cast-iron skillet over medium-high heat. Add onion to pan; cook 2 minutes or until charred. Carefully turn over onion, and cook an additional 4 minutes or until blackened and charred. Remove from heat. Coarsely chop; set aside.

Combine mustard seeds, coriander seeds, cumin seeds, and clove in a small skillet over medium heat. Cook 1 1/2 minutes or until fragrant, stirring frequently. Remove from heat. Combine mustard mixture, cinnamon, cardamom, and chile in spice or coffee grinder. Pulse until ground.

Heat remaining 2 teaspoons oil in a small Dutch oven over medium-high heat. Add ginger and garlic to pan; sauté 1 minute. Stir in spices; sauté 1 minute. Add broth, lentils, and tomato to pan; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover; add onion, and cook 10 minutes. Stir in cilantro and juice.

Nutritional Information

Calories:

149 (17% from fat)

Fat:

2.8g (sat 0.3g,mono 1.6g,poly 0.3g)

Protein:

8.4g

Carbohydrate:

23.6g

Fiber:

5.5g

Cholesterol:

0.0mg

Iron:

2.1mg

Sodium:

354mg

Calcium:

33mg