Recipe

Sweet Potato and Red Lentil Dal

By: 

Co+op

Recipe Information

Total Time: 

45 minutes: 20 minutes active

Servings: 

8

The variations of dal are endless! This version combines red lentils with sweet potatoes for a comforting, flavorful stew that’s loaded with fiber.

Ingredients

  • 1 tablespoon ghee or canola oil
  • 1 large onion, chopped
  • 1 tablespoon black mustard seed
  • 2 tablespoons ginger, minced
  • 1 whole jalapeno, chopped
  • 1 tablespoon ground cumin
  • 1 teaspoon dried turmeric or 1 tablespoon fresh, minced
  • 1 teaspoon salt
  • 1 1/2 cups red lentils, rinsed
  • 6 cups water
  • 3 cups sweet potato, cubed

Preparation

  1. In a 4-quart soup pot, heat ghee or oil over medium heat. Add onion and saute until softened and golden. Add mustard seeds and saute until fragrant, about a minute. Add the ginger, jalapeno, cumin and turmeric and stir until fragrant. Add the salt, red lentils and water and bring to a boil.
  2. As the lentils come to a boil, add the sweet potatoes to the pot. When boiling, reduce heat to a simmer and cover. Adjust heat so it simmers but does not boil over.
  3. Simmer, covered, for 25 minutes, stirring occasionally and adding more water as needed. Remove from heat when the lentils are falling apart, and the sweet potatoes are very tender.

Serving Suggestion

Serve with basmati rice and roti or naan. Add a dollop of yogurt to make it extra creamy.

Nutritional Information

310 calories, 3.5 g. fat, 0 mg. cholesterol, 310 mg. sodium, 59 g. carbohydrate, 10 g. fiber, 12 g. protein

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