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Dal with Ghee, Cumin, and Mustard SeedsTry Cooking Light! Get 2 RISK-FREE ISSUES!Rating:
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Ghee, a browned clarified butter common in Indian cuisine, has a deep brown color and a rich, nutty flavor. If you prefer spicier dal, don't seed the jalapeño.
3 1/2 tablespoons Ghee, divided
1 cup finely chopped onion (about 1 medium)
3/4 cup diced carrot (about 1 large)
1 tablespoon minced garlic (about 2 large cloves)
4 cups fat-free, less-sodium chicken broth
1 cup water
1/4 cup finely chopped seeded jalapeño pepper (about 2)
1 tablespoon grated fresh ginger
2 teaspoons ground turmeric
2 teaspoons ground coriander
3/4 teaspoon salt
1 pound yellow split peas
2 teaspoons brown mustard seeds
2 teaspoons cumin seeds
Heat 1 1/2 teaspoons Ghee in a large saucepan over medium heat. Add onion, carrot, and garlic; cook 5 minutes. Stir in broth and next 7 ingredients (through peas); bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
Place mustard and cumin seeds in a large nonstick skillet over medium heat; cook for 1 minute or until toasted. Add remaining 3 tablespoons Ghee; cook 1 minute or until seeds begin to pop. Stir into soup; serve immediately.
Note: Nutritional analysis includes Ghee.
6 servings (serving size: about 1 cup)
CALORIES 387(19% from fat); FAT 8.3g (sat 4.7g,mono 2.4g,poly 0.4g); PROTEIN 22.9g; CHOLESTEROL 19mg; CALCIUM 41mg; SODIUM 567mg; FIBER 2.4g; IRON 4.2mg; CARBOHYDRATE 57.7g
It's very thick and filling and you don't need much else but a nice cucumber salad with it.
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