Simple Indian Dal

This simple dish is a staple of Indian cuisine and is perfect for a cool, autumn day.  It is an excellent source of dietary fiber, potassium, protein, fiber and iron- a nutrient that is difficult to obtain in vegetarian diets.  Serve it over rice or with a loaf of warm, crusty bread or naan- traditional Indian bread.  You won’t be disappointed!  #autumnbitesIngredients

1 cup red lentils

1 yellow or white onion (chopped)

2 cloves garlic (minced)

2 tsp. ground ginger

1 tsp. mustard seed

1 Tbsp. ground cumin

1 Tbsp. ground coriander seed

2 Tbsp. olive oil

1 (15 oz. can) diced tomatoes

2 cups water

Salt to taste

2 Tbsp. cilantro (chopped, optional)

 Directions

1. Cook lentils according to instructions and set aside.
2. Heat oil in a large pan and sautee onions and garlic.
3. Add ginger, mustard seed, cumin and coriander seed. Add the diced tomatoes and cook until tomatoes are soft.
4. Add 2 cups water and the lentils to the mixture and cook for another 5-6 minutes.

Makes 6 servings.  Nutrition facts per serving:  181 calories, 5.6 fat, 9.4 grams protein, 24.7 grams carbohydrate, 11.2 grams fiber, 0 mg cholesterol, 20 mg sodium.