लाल दाल करी (Hindi)
/ lāla dāla karī /
Makes 2 cups (500 ml)
4 cups (1 liter)
Lentils have about 26% of their calories from protein and the third highest level of protein by weight of any plant-based food. Added to curry and you have a great side-dish or make more for a main meal.
१. In a small skillet, sauté 1/2 diced onion in 1 Tbs. (15 ml) of olive oil until brown.
1 onion + 2 Tbs. (15 ml)
२. Stir in 1/2 tsp. (2 ml) or more curry powder and 1/2 cup (125 ml) of red lentils.
1 tsp. (5 ml) + 1 cup (250 ml)
३. Bring to a boil 1 1/4 cups (310 ml) of water.
2 1/2 cups (625 ml)
४. Add the onions and lentils and simmer until most of the liquid is absorbed, about 25 minutes.
optional, add one or more to taste:
- 1 Tbs. (15 ml) of chopped tomatoes 2 Tbs. (15 ml)
- 1/2 green chopped chili 1 green chili
- 1 chopped garlic clove
- 1/2 tsp. (2 ml) grated ginger 1 tsp. (5 ml)
- bunch chopped cilantro or parsley
- fresh spinach
-modified from "Nutrition Action Health Letter"
