Speedy Red Lentil Dal with Chard
Speedy Red Lentil Dal with Chard serves: 2 (about 1 1/2 cups or 360 ml dal plus 1/2 cup or 101 g cooked rice per serving)
Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Ingredients:
- 2 tsp olive oil
- 1/2 yellow or white onion, chopped
- 2 garlic cloves, minced
- 3/4 cup (144 g) dry red lentils, rinsed
- 2 1/4 cups (540 ml) low-sodium vegetable broth
- 1/4 tsp ground ginger
- 1/2 tsp ground cumin
- 1 tsp ground turmeric
- 1/2 tsp salt
- Small pinch of black pepper
- 6 cups (216 g) chopped Swiss chard leaves (about 4 or 5 leaves)
- 1 cup (202 g) cooked brown rice
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a medium pot or saucepan, heat oil over high heat. Add onion and cook for 5 minutes, or until tender. Add garlic and cook, stirring constantly, for another 2 minutes.
- Add lentils, broth, ginger, cumin, turmeric, salt and black pepper to the pot. Bring to a boil, then reduce to a simmer. Cover and simmer for 15 minutes, or until lentils are cooked and tender. Add chard, stir and allow chard to wilt completely (3–4 minutes). Add additional salt and black pepper to taste, if desired.
- Serve the dal over cooked brown rice (see reheating tip below). Enjoy 1 serving for dinner tonight (1 1/2 cups or 360 ml dal plus 1/2 cup or 101 g cooked brown rice) and store 1 serving in an airtight container in the refrigerator overnight for tomorrow’s lunch.
Notes:
Amount tip: Double recipe for 2 people
Simplify this recipe: Use pre-peeled whole garlic cloves, and 6 cups (216 g) pre-chopped fresh or frozen Swiss chard instead of chopping your own.
Storage tip: Speedy Red Lentil Dal with Chard can be stored in an airtight container in the refrigerator for up to 5 days.
Simplify this recipe: Use pre-peeled whole garlic cloves, and 6 cups (216 g) pre-chopped fresh or frozen Swiss chard instead of chopping your own.
Storage tip: Speedy Red Lentil Dal with Chard can be stored in an airtight container in the refrigerator for up to 5 days.
Reheating tip: Place a small amount of water in a small pan and add dal plus rice. Cook over medium-low heat until mixture is warmed through, about 2–3 minutes.
Nutrition Information Per Serving:
447 calories, 6.7 g total fat, 1.1 g saturated fat, 1.3 g polyunsaturated fat, 3.9 g monounsaturated fat, 0 mg cholesterol, 912 mg sodium, 1452 mg potassium, 76.6 g total carbohydrates, 16 g fiber, 4.6 g sugar, 23.7 g protein, 9% calcium, 60% iron
