Indian Dal Bowl

Curry dal served over a bowl base of brown rice with sautéed spinach, sautéed mushrooms and shredded carrots (serve over rice or on its own)

Prep Time: 15 minutes

Total Time: 40 minutes

Yield: 10 servings

INGREDIENTS

• ¼ cup (60 mL) canola oil
• 1 teaspoon (5 mL) cumin seed
• 2 cups (500 mL) yellow onion, diced small
• 1 tablespoon (15 mL) jalapeño, minced
• ½ cup (125 mL) garlic, minced
• ½ cup (125 mL) ginger, minced
• 1 cup (250 mL) tomato, diced
• 1 teaspoon (5 mL) turmeric
• 1 teaspoon (5 mL) smoked paprika
• 1 teaspoon (5 mL) cardamom, ground
• 2 ½ cups (625 mL) split red lentils
• 6 ½ cups (1.625 L) low-sodium chicken stock
• 2 tablespoons (30 mL) coconut milk
• 2 tablespoons (30 mL) lemon juice
• 5 cups (1.125 L) brown rice, cooked
• 2 cups (500 mL) baby spinach, sautéed
• 2 cups (500 mL) brown button mushrooms, sliced thin, sautéed
• 2 cups (500 mL) carrots, shredded
• ½ cup (125 mL) cilantro, minced
• 1 cup (250 mL) pomegranate arils

METHOD

1. In a large pot, heat oil over medium to high heat. Add cumin seeds and toast lightly for 1 minute.
2. Add onion, jalapeño, garlic and ginger, and cook for 3 minutes, until onions begin to turn translucent.
3. Add tomato, turmeric, paprika and cardamom to the pan and stir to fully mix. Allow to cook for 3 minutes until the tomato begins to break down.
4. Add lentils and stock and bring the pot up to a boil. Reduce to a simmer and cook for 20 minutes.
5. Once the lentils are broken down and tender, stir in coconut milk and lemon juice.
6. Serve each bowl hot with ½ cup (125 mL) brown rice, ½ cup (125 mL) dal, with equal parts spinach, mushrooms and carrots.
7. Garnish each serving with the minced fresh cilantro and pomegranate arils.

For this recipe and more foodservice recipes featuring lentils, visit Lentils.org.