Orange Dal

Publish date:
Updated on

Sarah Bienaimé, who lives in Auvergne, France, loves experimenting with different colors and flavors for dal, a traditional Indian stew. Serve with basmati rice or naan.

  • 8Servings


  • 2 Tbs. olive oil
  • 2 Tbs. curry powder
  • 2 cups diced red kuri squash or sweet potato
  • 2 large carrots, chopped (1 cup)
  • 2 cups red lentils
  • 1 cup plain low-fat or soy yogurt
  • 4 cups low-sodium vegetable broth
  • 4 cloves garlic, crushed
  • 3 whole green cardamom pods
  • 2 bay leaves


Heat oil in large saucepan or Dutch oven over medium heat. Add curry powder, and stir 30 seconds, or until fragrant. Add squash, onion, and carrots, and sauté 1 minute. Add lentils, and stir 30 seconds, or until coated with oil and curry powder. Stir in yogurt, then broth. Add garlic, cardamom, and bay leaves. Reduce heat to medium-low, and simmer 45 minutes. Remove cardamom and bay leaves, and season with salt and pepper, if desired.

Nutrition Information

  • Calories: 257
  • Carbohydrate Content: 40 g
  • Cholesterol Content: 2 mg
  • Fat Content: 4 g
  • Fiber Content: 5 g
  • Protein Content: 15 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 110 mg
  • Sugar Content: 9 g