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Spicy Red Lentil Dal With Pita Wedges

Recipe #301822 | 25 min | 10 min prep | SERVES 5 (Change Servings)

RECIPE BY: dicentra

Cooking Light 2003.

Posted on: May 1, 2008

Ingredients

  • cups reduced-sodium fat-free chicken broth
  • cup small dried red lentils
  • tablespoon vegetable oil
  • 1 1/2 cups chopped onion
  • tablespoon minced fresh garlic
  • teaspoon yellow mustard seeds
  • 1/2 teaspoon crushed red pepper flakes
  • teaspoon ground cumin
  • teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon fresh ground black pepper
  • tablespoon tomato paste
  • 1/2 cup light coconut milk
  • 1/2 teaspoon salt
  • teaspoons fresh lime juice
  • 5 (6 inch)  pita bread, each cut into 8 wedges
  • Directions

    1. 1
      Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender. Remove from heat; cover and set aside.
    2. 2
      Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions are tender and seeds begin to pop, stirring constantly.
    3. 3
      Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly.
    4. 4
      Add tomato paste, and cook 3 minutes, stirring constantly. Add lentils, coconut milk, and salt; cook 3 minutes, stirring frequently. Remove from heat; stir in juice.
    5. 5
      Cool to room temperature. Serve dal with pita wedges.

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    Nutrition Facts

    Serving Size 1 (140g)

    Recipe makes 5 servings

    The following items or measurements are not included below:

    reduced-sodium fat-free chicken broth

    1/2 cup light coconut milk

    Calories 308
    Calories from Fat 36 (11%)
    Amount Per Serving %DV
    Total Fat 4.1g 6%
    Saturated Fat 0.5g 2%
    Monounsaturated Fat 1.1g
    Polyunsaturated Fat 2.0g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 488mg 20%
    Potassium 558mg 15%
    Total Carbohydrate 53.7g 17%
    Dietary Fiber 13.9g 55%
    Sugars 3.9g
    Protein 14.8g 29%
    Vitamin A 92mcg 1%
    Vitamin B6 0.3mg 16%
    Vitamin B12 0.0mcg 0%
    Vitamin C 6mg 11%
    Vitamin E 1mcg 3%
    Calcium 83mg 8%
    Iron 4mg 26%

    detailed view...

    how is this calculated?

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