White Girl Dahl (Indian-Spiced Red Lentil, Tomato and Coconut Stew)
White Girl Dahl (Indian-Spiced Red Lentil, Tomato and Coconut Stew)
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  • prep: 20 min
  • cook: 40 min
  • total: 1 hr
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  • servings:
  • Summary

    I have made this recipe countless times, and honed it in the process. The latest version has a few tablespoons of butter in it, but don't let you scare that off (unless you are vegan, in which case you can absolutely run for the hills or for the coconut oil!). The butter is spread over some eight or so servings, and lends this dish a creamy and rich finish. Leftovers (and unless you are a family of eight, there will be lots of them, be warned) freeze beautifully packed into airtight containers, zipper bags or muffin cups.

    Ingredients

    • 4 tablespoons unsalted butter, divided
    • 1 large or 2 small onions, finely chopped
    • 2 cloves garlic, crushed
    • A 2 inch piece of gingerroot, finely grated
    • 2 tablespoons curry powder (use a good quality one from a brand you trust)
    • ½ to 1 teaspoon cayenne pepper (optional)
    • 3 cups water
    • 1 400 mL (13.5 oz) can of full-fat coconut milk
    • 2 tablespoons tomato paste
    • 1 796 mL (28 oz) can of whole tomatoes (ideally unsalted)
    • 1½ cups dried red lentils
    • Juice of half a lemon
    • 2 teaspoons garam masala
    • Sea salt, to taste
    • Fresh cilantro, yogurt, chili flakes and cooked basmati rice or quinoa for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 225 % Daily Value *
    • Total Fat: 3 g 4.59%
    • Saturated Fat: 1 g 6.72%
    • Trans Fat: 0 g %
    • Cholesterol: 5 mg 1.7%
    • Sodium: 439 mg 18.3%
    • Calcium: 34 mg 3.41%
    • Potassium: 795 mg 22.72%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 40 g %
    • Dietary Fiber: 11 g 42.5%
    • Sugar: 15 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 10.11%
    • Vitamin C 138.24%
    • 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 - Fat0
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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