Vegetable Curry and Spiced Dal
|Red lentils||1 Cup (16 tbs)|
|Water/1 teaspoon oil||1 Tablespoon|
|Garlic cloves||1 Medium|
|Ground cumin||1⁄2 Teaspoon|
|Sea salt/Wheat free tamari soy sauce||To Taste|
|Onion||1 Cup (16 tbs), chopped|
|Garlic cloves||2 Medium, pressed|
|Carrots||2 Medium, cubed|
|Potato||1 Medium, cubed|
|Cauliflower||1 1⁄2 Cup (24 tbs), chopped|
|Broccoli||1 Cup (16 tbs), chopped|
|Curry powder||1 1⁄2 Teaspoon|
|Cayenne pepper||1⁄4 Teaspoon|
|Soy milk||1 Cup (16 tbs)|
|Peas||1 Cup (16 tbs)|
|Wheat free tamari soy sauce||2 Tablespoon|
For the Dahl:
Wash and pick through lentils: remove any stones or debris. Put the lentils, turmeric and stock in a saucepan and bring to boil. Reduce the heat and simmer, uncovered, for 20 minutes. It will have a soup-like quality.
In the meantime, heat the water or oil and add the onion, garlic and spices and cook until onion begins to brown. Turn off the heat.
Add the onion mixture to the cooked lentils and stir. Add salt or tamari to taste.
For the Curried Vegetables:
Cook onion, garlic and carrots in 2 tablespoons of water until onion is soft. Add the potato,cauliflower, broccoli and spices and cook for 2-3 minutes. Add soymilk, cover, reduce heat and simmer for 10-15 minutes. When potato is soft, add the peas and tamari and heat until the peas are warm.
Serve the curried vegetables and dahl with a whole wheat chapatti or tortilla.
Serving size: Complete recipe
Calories 1377 Calories from Fat 80
% Daily Value*
Total Fat 9 g14.1%
Saturated Fat 1.2 g6.1%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2649.5 mg110.4%
Total Carbohydrates 245 g81.8%
Dietary Fiber 65.5 g261.9%
Sugars 42.9 g
Protein 87 g173.4%
Vitamin A 465.4% Vitamin C 571.5%
Calcium 50.7% Iron 126.5%
*Based on a 2000 Calorie diet