Coconut-Apple-Ginger Dal

16 26 416
Ingredients Minutes Calories
Prep Cook Servings
6 min 20 min 4
Coconut-Apple-Ginger Dal
Health Highlights
This velvety red lentil is bursting with flavours of India and ready in less than 30 minutes!

Ingredients


2 tbsp Coconut oil (virgin)
1/4 tsp Cayenne pepper
1/4 tsp Cumin (ground)
1/4 tsp Turmeric, powder (ground)
1/2 large Yellow onion (large; finely chopped)
2 clove(s) Garlic (finely chopped)
3 piece, 1-inch Ginger, dried (peeled, finely chopped)
1 large Apple, red delicious ((unpeeled), grated on the large holes of a box grater)
1 1/2 cup Red lentils, raw
1 can(s) (13.5 oz) Coconut milk, sweetened
2 1/2 cup Water
2 tbsp Lime juice (fresh) (fresh)
1 pinch Salt and pepper (Kosher; freshly ground to taste)
4 tbsp Greek yogurt, plain, 5% M.F., Liberte (or favorite dairy-free option)
8 sprig Cilantro (coriander)
4 tsp Coconut flakes

Instructions


  1. Heat oil in a large pot over medium-high. 
  2. Cook cayenne, cumin, and turmeric, stirring, until fragrant, about 1 minute. 
  3. Add onion, garlic, and ginger and cook, stirring, until softened, about 3 minutes. 
  4. Add apple and lentils and stir to coat. 
  5. Stir in coconut milk and water and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are completely soft and dal is thick, 20–25 minutes. Add lime juice and season with salt and pepper.
  6. To serve, top with yogurt, cilantro, and coconut flakes; season with more pepper.

Notes:

  • Serve with warm naan bread or over rice for a heartier meal.

Nutrition Facts

Per Portion

Calories 416
Calories from fat 107
Calories from saturated fat 80
Total Fat 11.9 g
Saturated Fat 8.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.1 g
Cholesterol 3.2 mg
Sodium 67 mg
Potassium 648 mg
Total Carbohydrate 63 g
Dietary Fiber 9.7 g
Sugars 14.6 g
Protein 19.2 g

Dietary servings

Per Portion


Fruit 0.4
Meat Alternative 1.4
Vegetables 2.7

Energy sources


Pygal56%466.2686066327528211.0558403593010726%299.04422197483166228.855937504958718%331.9029332999035121.6056223212808356%26%18%CarbohydratesFatProtein

Meal Type(s)

Lunch
Soup




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