• prep: 0 hr
  • cook: 0 hr
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  • Summary

    Marag dal is a popular Arabian Gulf stew that's typically made with red lentils, potatoes, and spices. Martha's version is even heartier, thanks to the addition of butternut squash, sweet onion, chickpeas, and kale.

    Ingredients

    • 2 tablespoons extra-virgin olive oil
    • 1 medium sweet onion, diced
    • 2 teaspoons fresh thyme leaves
    • 2 cloves garlic, finely chopped
    • 1 small butternut squash, peeled and cut into 1 1/2-inch pieces (about 3 cups)
    • 1/2 teaspoon ground turmeric
    • 1 cup red split lentils, well rinsed and drained
    • 6 cups homemade or store-bought low-sodium vegetable stock
    • 2 cups cooked chickpeas (rinsed and drained, if using canned)
    • 2 cups chopped curly kale
    • Kosher salt and freshly ground pepper
    • 1 cup strained yogurt
    • 2 tablespoons chopped fresh curly-leaf parsley, plus sprigs for garnish
    • Juice of 1 lime

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 302 % Daily Value *
    • Total Fat: 7 g 11.42%
    • Saturated Fat: 1 g 5.98%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.37%
    • Sodium: 749 mg 31.2%
    • Calcium: 124 mg 12.42%
    • Potassium: 654 mg 18.68%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 15 g 61.71%
    • Sugar: 7 g
    • Protein: 17 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 124.77%
    • Vitamin C 42.94%
    • Vitamin D 3.33%
    • * 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 - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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