Red Lentil & Wheatberry Dal

  • prep: 10 min
  • cook: 55 min
  • total: 1 hr 5 min
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  • servings:
  • Summary

    A thick Indian stew of red lentils, wheatberries, onions and spices.

    Ingredients

    • 3 tablespoons olive oil
    • 1 yellow onion, thinly sliced
    • 2 cubanelle or bell peppers, thinly sliced
    • 3 cloves garlic, finely minced
    • 2 teaspoons ground cumin
    • 1 teaspoon ground ginger
    • 1 teaspoon kosher salt
    • ¼ teaspoon ground black pepper
    • ¼ teaspoon ground cayenne pepper
    • pinch crushed red pepper flakes
    • pinch ground cinnamon
    • 1 cup wheatberries
    • 5 cups of water, divided (3 cups + 2 cups)
    • 1 pound red lentils
    • 2 tablespoons agave or honey
    • bunch of cilantro leaves

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 309 % Daily Value *
    • Total Fat: 8 g 13.07%
    • Saturated Fat: 1 g 5.38%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 355 mg 14.77%
    • Calcium: 53 mg 5.27%
    • Potassium: 456 mg 13.02%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.59%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 50 g %
    • Dietary Fiber: 12 g 46.85%
    • Sugar: 9 g
    • Protein: 12 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 7.48%
    • Vitamin C 20.36%
    • 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 Carbs1
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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