Indian Dhal

Preparation time: 10 min	Servings: 4
Cooking time: 50 min

Ingredients:

1/4 tsp cumin seed

1 onion, chopped

1/4 cup cilantro, chopped

1/8 tsp cayenne

5 cloves garlic, crushed

1/4 tsp turmeric

2 tbsp canola oil

1/2 tsp garam masala, or other curry powder

1/4 tsp black mustard seeds

2 quarts vegetable broth

2 cups dried yellow split peas, rinsed

1-1/2 cups chopped kale, chopped

2 tbsp ginger, grated, or more to taste

Cooking Directions:

Heat oil in a heavy stock pot over medium high heat. Sauté next 7 ingredients 3-4 minutes, stirring occasionally, until onion softens. Add stock and split peas. Bring to a boil. Reduce heat to low. Cover partially and simmer 45-55 minutes until peas have softened, skimming off film as it forms. Stir in remaining ingredients and sea salt to taste and serve.

Nutritionist Recommended For:

Low Cholesterol

Nutrition Facts

Calories 450

% Calories From Fat 17%

Total Fat 8.5g

Saturated Fats 0.8g

Mono-unsaturated Fats 4.4g

Poly-unsaturated Fats 2.7g

Cholesterol 0mg

Sodium 1900mg

Total Carbohydrates 72g

Dietary Fiber 26g

Sugar 13g

Protein 26g

More Information

Vitamins

Thiamin B1 0.76 mg

Vitamin B12 0 mcg

Vitamin K 230 mcg

Vitamin A 5100 IU

Niacin B3 3.2 mg

Pantothenic Acid 1.8 mg

Riboflavin B2 0.26 mg

Vitamin C 35 mg

Vitamin D 0 IU

Vitamin B6 0.33 mg

Vitamin E 1.2 mg

Choline 98 mg

Minerals

Manganese 1.7 mg

Magnesium 130 mg

Calcium 100 mg

Zinc 3.2 mg

Phosphorus 390 mg

Copper 0.96 mg

Fluoride 0 mcg

Selenium 2.5 mcg

Sodium 1900 mg

Potassium 1200 mg

Iron 5.1 mg

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