Masoor Dal (Red Lentil Curry) with Whole Wheat Roti

Serving Size: 4

Both meals are rich in fiber, plant-based protein, and heart-healthy fats, making them excellent choices for diabetes-friendly and heart-healthy eating.

Recipe by: Mayumi Tavalero

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook10

Passive0

Recipe Serving Size4

Cooking Tools Required

Cutting board, Measuring cups and spoons, Pot with lid, Sharp Knives, Spatula, Tongs

Ingredients

1 cup red lentils masoor dal, rinsed
3 cup water
1 tablespoon extra virgin olive oil
1 small onion chopped
2 clove garlic minced
1 teaspoon fresh ginger grated
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon garam masala
1/2 cup canned diced tomatoes
2 cup baby spinach
4 whole wheat rotis

For Serving:

1 lemon cut into wedges

Instructions

Cook Lentils: In a pot, bring red lentils and water to a boil. Reduce heat and simmer for 10 minutes until soft.
Prepare the Tempering: In a separate pan, heat olive oil, then add cumin seeds, letting them sizzle for a few seconds. Add onion, garlic, and ginger, sautéing for 2-3 minutes.
Add Spices & Tomatoes: Stir in turmeric, garam masala, and tomatoes. Cook for 2-3 minutes.
Combine: Pour the cooked lentils into the pan with the spices and mix well. Add kale or spinach and cook for another 2 minutes. Season with salt and pepper.
Serve: Pair the dal with warm whole wheat roti and a squeeze of fresh lemon.

Reheating Instructions

Heat in the microwave on medium power until heated through, stirring a couple times during cooking process.

Nutrition