Black Lentils (Urad Dal)

Urad or black lentils are a highly nutritious fat free source of proteins, Iron, & fiber. Press here to Learn more about this legume.

Ingredients

• 1 cup (200 g) whole urad dal, soaked 6-8 hours, drained and rinsed

• 3 cups water

• 1 tsp salt, or to taste

• 1 tbsp vegetable oil

• 1 medium onion, small dice

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, minced

• 1/2 tbsp curry powder

• 1 tsp garam masala

• 1 cup diced tomatoes

• 1 tbsp fresh squeezed lemon juice

• 1/4 cup chopped cilantro

• 1 tbsp coconut milk

Steps

1. Cook the lentils in a large stock pot, add soaked and rinsed lentils and 3 cups of water. Add 1 tsp of salt and bring to a boil. Lower the heat to a simmer and then cook partially covered for 30 minutes.

2. heat oil in a large skillet over medium heat. , and add the onion and a pinch of salt. Sauté for 7-9 minutes, or until the onions are translucent. Add the garlic, ginger, and sauté an additional 1-2 minutes. Add the curry powder and garam masala and stir for about 30 seconds. Remove from heat.

3. When the lentils are soft, add the tomato, and the onion mixture to the pot. Bring to a simmer and cook another 5-10 minutes uncovered, until desired consistency. If at any point the dal gets too dry, you can always add more water. Add lemon juice when done and turn off heat.

4. Garnish with cilantro, and coconut milk

5. serve with rice

Nutritional Information ℹ️

21 g net carbs

10 g proteins

8 g fat

216 calories per serving

*recipe yields 3 servings