Lentil Potato Dal with Cashew Almond Sauce
Lentils, nuts, and potatoes all contribute to the wealth of dietary fibre in this recipe. Other nuts such as pecans and walnuts can also be used in the sauce.
1 Tbsp (15 mL) extra-virgin olive oil
1 large yellow onion, diced
3 garlic cloves, minced
1 in (2.5 cm) fresh ginger, minced
1/2 tsp (2 mL) turmeric
1/2 tsp (2 mL) cinnamon
4 to 5 green cardamom pods, crushed or 1/2 tsp (2 mL) cardamom powder
Salt and pepper to taste
1 cup (250 mL) green lentils
1/2 lb (225 g) potatoes, cubed
3 1/2 cups (850 mL) water
1/3 cup (80 mL) plain yogourt
1/4 cup (60 mL) unsalted cashews
1/4 cup (60 mL) almonds
1/2 tsp (2 mL) cayenne or chili powder
Cilantro or parsley
In large saucepan, heat oil over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Add garlic and ginger; saute for 3 minutes, stirring frequently. Add turmeric, cinnamon, cardamom, salt, and pepper; saute for an additional 2 minutes.
Stir in lentils, potatoes, and water. Bring to boil, reduce heat, and simmer covered until lentils and potatoes are tender, about 30 minutes.
Add yogourt, cashews, almonds, and cayenne to bowl of food processor and process until smooth. Stir nut-yogourt sauce into lentils and continue simmering for 5 minutes.
Place in serving bowls and garnish with cilantro or parsley.
Serves 4.
Each serving contains: 379 calories; 18 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 50 g carbohydrates; 18 g fibre; 44 mg sodium
source: "One-Pot Wonders", alive #337, November 2010
Lentil Potato Dal with Cashew Almond Sauce
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
