- prep: 15 min
- cook: 40 min
- total: 55 min
Summary
A spicy, comforting, and hearty stew of two kinds of lentils, chopped lacinato kale, and Indian aromatics and spices.
Ingredients
- 2 tbsp oil or ghee
- 1/2 cup chana dal/bengal gram
- 1/2 cup masoor dal/red lentils
- 1 tsp cumin seeds
- 1 stem curry leaves
- pinch asafoetida/hing
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 inch ginger, peeled and minced
- 2 medium tomatoes, diced
- 1/2 tsp turmeric
- 1/2 tsp red chili powder or cayenne
- 1 tsp coriander powder
- 1 tsp garam masala
- 2 cups kale, stems removed and roughly chopped
- 4 cups water
- 1 1/4 tsp salt
- 3 green onions, diced
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 299 % Daily Value *
- Total Fat: 12 g 18.86%
- Saturated Fat: 3 g 17.2%
- Trans Fat: 0 g %
- Cholesterol: 13 mg 4.44%
- Sodium: 706 mg 29.44%
- Calcium: 31 mg 3.07%
- Potassium: 573 mg 16.37%
- Magnesium: 0 mg 0%
- Iron: 4 mg 21.56%
- Zinc: 0 mg 0%
- Total Carbohydrate: 36 g %
- Dietary Fiber: 13 g 53.69%
- Sugar: 1 g
- Protein: 12 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 4.93%
- Vitamin C 4.06%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables0
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq