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Sunday, October 13, 2013

[Healthy_Recipes_For_Diabetic_Friends] Nepalese Lentils and Vegetables - DHAL BHAT - 26g Carbohydrate; 6g Dietary Fiber

* Exported from MasterCook *

Nepalese Lentils and Vegetables - DHAL BHAT

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Gluten-Free LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 30%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons sesame oil
2 teaspoons cumin seeds
5 1/2 teaspoons coriander seeds
3/4 cup red lentils -- or split mung beans
5 cups water -- or vegetable stock (see page 228)
1 yellow onion -- diced (11/4 cups)
5 1/2 tablespoons peeled and minced fresh ginger
3 garlic cloves -- chopped (3 to 4)
1 tablespoon seeded and diced hot chile pepper
1 cup chopped cauliflower flowerets
1 carrot -- thinly sliced
1 cup chopped cabbage
1 tomato -- chopped
2 teaspoons tamarind paste -- or 1 tablespoon freshly squeezed lemon or lime juice
2 teaspoons sea salt -- or to taste
1 tablespoon soy sauce -- or to taste
3 tablespoons minced fresh cilantro

Place the sesame oil in a large pot over medium-high heat. Add the cumin
seeds and coriander seeds and stir well. Add the lentils and water and
stir well.

Add the remaining ingredients except the salt, soy sauce, and cilantro,
and cook until the lentils are soft, approximately 20 minutes.

Add the salt, soy sauce, and cilantro, and mix well before serving.

SERVES 6

Variations;
- Replace the red lentils with green lentils or mung beans. Add more
water, and adjust spices as necessary.
- Replace the vegetables with your favorites, such as zucchini, broccoli,
mushrooms, kale, or spinach.

AuthorNote: Mark feasted daily on local versions of this rural Nepal
staple during his trek in the Himalayas. It typically consists of lentils
and whatever vegetables happen to be available. It is served with rice and
makes a filling and grounding meal. To prepare this dish in 30 minutes,
start on the lentils before you begin chopping any vegetables.

Cuisine:
"Central Asia"
Source:
"The 30-Minute Vegan's Taste of the East by Mark Reinfeld and Jennifer
Murray, 2010"
S(Formatted by Chupa Babi):
"Oct 2013"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 188 Calories; 6g Fat (26.6%
calories from fat); 10g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg
Cholesterol; 825mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 0 Fruit; 1 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 268 0 0 0 1477 0 0 0