Masoor Dal (Red Lentil Curry) with Whole Wheat Roti
$0.00 Cooking Fee
Serving Size: 8 ounces
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Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified
Cook Tools and Details
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Ingredients Scale
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Instructions
- Cook Lentils: In a pot, bring red lentils and water to a boil. Reduce heat and simmer for 10 minutes until soft.
- Prepare the Tempering: In a separate pan, heat olive oil, then add cumin seeds, letting them sizzle for a few seconds. Add onion, garlic, and ginger, sautéing for 2-3 minutes.
- Add Spices & Tomatoes: Stir in turmeric, garam masala, and tomatoes. Cook for 2-3 minutes.
- Combine: Pour the cooked lentils into the pan with the spices and mix well. Add kale or spinach and cook for another 2 minutes. Season with salt and pepper.
- Serve: Pair the dal with warm whole wheat roti and a squeeze of fresh lemon.
Cook Times
Ingredients
Ingredients
- 1 cup red lentils masoor dal, rinsed
- 3 cup water
- 1 tablespoon extra virgin olive oil
- 1 small onion chopped
- 2 clove garlic minced
- 1 teaspoon fresh ginger grated
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric
- 1/2 teaspoon garam masala
- 1/2 cup canned diced tomatoes
- 2 cup baby spinach
- 4 whole wheat rotis
For Serving:
- 1 lemon cut into wedges
Cooking Tools Required
Cutting board, Measuring cups and spoons, Pot with lid, Sharp Knives, Spatula, TongsReheating/Serving Instructions
Heat in the microwave on medium power until heated through, stirring a couple times during cooking process.
Nutrition
Calories: 307kcal | Carbohydrates: 51g | Protein: 16g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 179mg | Potassium: 721mg | Fiber: 18g | Sugar: 3g | Vitamin A: 1467IU | Vitamin C: 15mg | Calcium: 69mg | Iron: 6mg | Phosphorus: 293mg
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