Zucchini asparagus dahl

Chef: Richard Fletcher

Ethnic: Indian
Main Ingredient: lentils
Categories: Low Glycemic
Meal Type: Dinner
Food Type: Vegan
Level:
Servings: 4
Prep Time:19
Cook Time:40

Here’s a great dahl made from urad dahl and lentils. This is super high in protein.
    • 1 cup urad dahl
    • 1 cup red lentils or any other lentils
    • 1 tablespoon fresh ginger
    • 1 teaspoon salt
    • 1 tablespoon turmeric
    • 1 tablespoon cumin powder
    • 3 tablespoon coriander powder
    • 3 teaspoons garam masala
    • 1 teaspoon or more cayenne
Chank
      • 1 tablespoon cumin seeds
      • 1/2 tablespoon ghee
      • 1 medium diced onion
      • 3 cloves garlic
      • 1 medium tomato
      • 1 whole dried red chili pepper
      • 1 cup Asparagus | Asparagus spears
      • 1 large zucchini
 

Recipe

Recipe
Wash Lentils.
 Add water and lentils to pan.
 Turn heat to high.
 Add diced fresh ginger, turmeric, cumin powder, coriander powder, garam masala, and cayenne.
 When mixture boils turn down heat and let simmer. When water runs low add water. When lentils have been broken down into a mush it is done for this part.
 Make Chunk- In separate pan sauté in ghee on a high flame cumin seeds, onions, garlic, tomatoes and 1 dried red chile. Add your vegetables Cook until golden brown. Add mixture to lentils. Add salt to taste. Garnish with fresh coriander.
 


* garam masala not found in USDA database
Nutritional information
Nutrition Facts
Serving Size 1 Zucchini asparagus dahl
Servings Per Batch 4
Amount Per Serving
Calories286 Calories from Fat 32
% Daily Value *
Total Fat 4g6%
Saturated Fat 1g6%
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Trans Fat 0g
Cholesterol 4g1%
Sodium 613mg26%
Potassium 1220mg35%
Total Carbohydrate 50g16%
Dietary Fiber 18g 74%
Sugars 7g
Protein 18g 37%
Vitamin A 24%
Vitamin C 108%
Calcium 13%
Iron 10%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.