Rainbow Dal
Dal and rice is a classic, comfort Indian meal. We've added a rainbow of vegetables to the dish to add more fiber, and frankly, more color. The vegetables wilt once you mix them into the piping hot dal and add a nice texture that dal is otherwise missing. This is a very flexible dish because your kids can pick and choose their favorite vegetables to add to their meal, and you can do the same.
Servings: Four Bowls
INGREDIENTS
1 cup red lentils, rinsed (soaked overnight)*
½ yellow onion, finely diced
1 tablespoon ghee, butter, or coconut oil
2 cloves garlic, minced
½-inch knob ginger, minced
½ cup coconut milk
2 ½ cups water
cauliflower rice (optional)
basmati rice, cooked (optional)
Spice Mix
½ teaspoon cumin seeds
½ teaspoon mustard seeds
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon turmeric
1 teaspoon salt
¼ teaspoon ground black pepper
Rainbow
diced tomatoes
grated carrots
grated yellow squash
cilantro, minced
spinach leaves
shredded purple cabbage
1 tablespoon ghee
½ teaspoon cumin seeds
salt
PREPARATION
1 Gather ingredients for spice mix and set aside.
2 Heat a large stockpot to medium. Add 1 tablespoon ghee, butter, or coconut oil. Add onions and cook for about 5 minutes.
3 Add garlic, ginger, and spice mix. Cook for about 1 minute or until fragrant.
4 Add lentils, water, and coconut milk. Bring to a boil.
5 Reduce to low, cover and cook for 30 minutes, stirring about halfway through.
6 To plate, make a tadka by heating the ghee in a pan. Add the cumin seeds and let them pop for about 30 seconds. Drizzle the cumin-spiced ghee onto the dal and mix.
7 Garnish with vegetables of your choice.
NOTES
*The best way to make the lentils the most bioavailable is to rinse them several times, soak them overnight, then rinse them again several times.
