Orange Dal

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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

Ingredients

  • 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

Preparation

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