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Full Online Book HomeLearning KitchenSandwiches - Vegetarian - Spicy Red Lentil Dal With Pita Wedges
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Sandwiches - Vegetarian -  Spicy Red Lentil Dal With Pita Wedges Post by :agreement Category :Learning Kitchen Author :Unknown Date :March 2012 Read :806

Click below to download : Sandwiches - Vegetarian - Spicy Red Lentil Dal With Pita Wedges (Format : PDF)

Sandwiches - Vegetarian - Spicy Red Lentil Dal With Pita Wedges

2 cups fat-free, less-sodium chicken broth
1 cup dried small red lentils
1 tablespoon vegetable oil
1 1/2 cups chopped onion
1 tablespoon minced fresh garlic
1 teaspoon yellow mustard seeds
1/2 teaspoon crushed red pepper
1 teaspoon ground cumin
1 teaspoon ground turmeric
1/2 teaspoon ground coriander
1/2 teaspoon fresh ground black pepper
1 tablespoon tomato paste
1/2 cup light coconut milk
1/2 teaspoon salt
2 teaspoons fresh lime juice
5 (6 inch) pitas, each cut into 8 wedges

Combine broth and lentils in a medium saucepan; bring to a boil. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender. Remove from heat; cover and set aside.

Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions are tender and seeds begin to pop, stirring constantly. Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly. Add tomato paste, and cook 3 minutes, stirring constantly. Add lentils, coconut milk and salt; cook 3 minutes, stirring frequently. Remove from heat; stir in juice. Cool to room temperature. Serve dal with pita wedges.

Yield: 5 servings (serving size: 1/2 cup dal and 8 pita wedges). 375 cal, 5.5g fat, 18.6g pro, 63.2g carb, 14.8g fiber, 0mg chol, 5.8g iron, 746mg sod, 95mg calc.

Description: “Dal is a great choice for a hike-it's high in protein and fiber, low in fat, durable, and nonperishable. Pack dal in a heavy-duty zip-top plastic bag separate from the pitas. Lentil absorb the liquid as they stand, so there’s no need to drain them after"

Source: Cooking Light-7/03
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