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Red Lentil Dal

Serves 12.


    Red Lentil Dal

    This lovely dal lends itself well to diced butternut squash in place of lentils. The kick of lime and smooth, creamy yogurt swirled on top add delicious tartness and visual eye appeal.


    Tip: To make ghee, gently simmer butter in a saucepan until it begins to caramelize, which makes it nutty tasting and aromatic.

    If you’re concerned about sodium, substitute water for vegetable broth, or use half broth and half water.

    Sometimes it’s difficult to find seeds such as mustard or cumin. In such cases, the soup is made equally delicious by adding more ground cumin to the broth and a bit of Dijon and vinegar.


    Red Lentil Dal


    • 2 Tbsp (30 mL) unrefined virgin coconut oil or ghee
    • 2 tsp (10 mL) cumin seeds
    • 2 tsp (10 mL) black or brown mustard seeds
    • 1 small yellow onion, finely diced
    • 1 Tbsp (15 mL) peeled and finely minced fresh ginger root
    • 2 tsp (10 mL) turmeric
    • 2 tsp (10 mL) ground cumin
    • Sea salt
    • 1 - 28 oz (796 mL) can diced tomatoes, drained
    • 7 cups (1.75 L) low-sodium vegetable stock or water
    • 2 cups (500 mL) dry red lentils, rinsed and drained
    • 1 cinnamon stick
    • 1 tsp (5 mL) fresh squeezed lime juice
    • 1/2 tsp (2 mL) agave syrup
    • 1/4 cup (60 mL) finely chopped fresh cilantro
    • Thick Greek-style plain yogurt


    Per serving:

    • calories168
    • protein10g
    • fat2g
      • saturated fat0g
      • trans fat0g
    • carbohydrates26g
      • sugars4g
      • fibre5g
    • sodium295mg



    Heat oil or ghee in large soup pot over medium heat. Add cumin and mustard seeds and sauteu0301 until they begin to pop, about 1 to 2 minutes.


    Immediately add onion, ginger, turmeric, ground cumin, and pinch of salt. Stir together and sauteu0301 for about 3 minutes or until onion is soft. Add diced tomatoes and sauteu0301 for a minute. Add stock (or water) and stir in red lentils and cinnamon stick. Bring to a boil.


    Reduce heat, cover, and simmer for about 25 to 30 minutes, or until lentils are soft. Add salt to taste. Remove cinnamon stick and stir in lime juice and agave syrup.


    Pureu0301e in batches until smooth, adding a little more stock if thinner soup is preferred. Serve with cilantro and a dollop of yogurt.



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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.