Mixed Dal with Tomato Tarka - 21g Carbs, 7g Fiber, 3g Sugar
From: Vegetarian Times - November 2012 p.70
Orange and yellow split peas and mung beans give this soup a lovely golden color.
Serves: 8
1/3 cup dried red lentils
1/3 cup dried split yellow or green peas
1/3 cup dried split mung beans
3 Tbsp melted butter, ghee, or vegetable oil, divided
2 Tbsp grated fresh ginger, divided
1 tsp ground turmeric
4 cups baby spinach leaves (4 oz)
1 tsp salt
2 tsp whole cumin seeds
1 medium onion, chopped (1 1/2 cups)
1 tsp garam masala
1/8 tsp cayenne pepper
3 cloves garlic, minced (1 Tbsp)
1 large tomato, diced
Cilantro leaves for garnish, optional
1. Rinse and drain lentils, split peas, and mung beans; place in large bowl, and cover with hot water. Soak 30 minutes. Drain.
2. Combine drained lentil mixture, 1 Tbsp butter, 1 Tbsp ginger, turmeric, and 6 cups water in saucepan; bring to a boil. Cover, and simmer 1 hour, or until legumes are very soft. Whisk with wire whisk to break up lentils. Add spinach and salt, cover, and simmer 10 minutes more.
3. Meanwhile, heat remaining 2 Tbsp butter in small skillet over medium heat. Add cumin seeds; cook 30 seconds to 1 minute, or until seeds darken. Add onion, garam masala, and cayenne, and cook 3 to 5 minutes, or until onions soften and begin to brown. Stir in garlic and remaining 1 Tbsp ginger; cook 1 minute. Add tomato, and cook 2 to 3 minutes more, or until tomato releases juices and most of liquid has evaporated.
4. Stir tomato mixture into lentil mixture. Season with salt and pepper, if desired; garnish with cilantro, if using.
Serving Size: 1 cup
Nutrition per Serving: 153 Calories, 5g Total Fat, 3g Saturated Fat, 12mg Cholesterol, 7g Protein, 358mg Sodium, 21g Carbs, 7g Fiber, 3g Sugar
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