Dal With Spiced Tomatoes and Potatoes

May 25, 2023May 25, 20230 1
Delicious Dal With Spiced Tomatoes and Potatoes recipe for a healthy meal
in Vegetarian

Prep

20 min

Cook

60 min

Ready In

80 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium baking potato
1/4 cup red lentil , picked over , rinsed , and drained
2 tablespoons canola oil
1 onion , chopped
1 jalapeno pepper , seeded and chopped ( wear gloves to prevent iritation )
1 1/4 teaspoons garam masala
1 teaspoon cumin seed
1 lb plum tomato , chopped
1 can chickpeas , rinsed and drained
1 tablespoon fresh ginger , peeled and minced
2 garlic cloves , minced
1 tablespoon cilantro , chopped

Nutrision Information

Servings Per Recipe
4
Calories
368
Sugar
8g
Fat
11g
Dal with spiced tomatoes and potatoes is a hearty and flavorful vegetarian dish that is perfect for a healthy meal. This recipe features a blend of nutrient-dense ingredients that offer plenty of protein, fiber, and vitamins. The dish is prepared by simmering lentils and chickpeas in a spiced tomato sauce, then roasting potatoes to add depth of flavor and texture. The end result is a satisfying meal that is perfect for a family dinner or meal prep for the week ahead.

Instructions

1.Preheat oven to 375 F
2.Cut the potatoes into small pieces and toss with 1 tablespoon canola oil. Spread onto a baking sheet, then roast in the oven until golden brown and tender, about 30 minutes.
3.Heat the remaining tablespoon of canola oil in a large saucepan or Dutch oven over medium heat. Add the onion and jalapeno pepper, and cook until soft, about 5 minutes.
4.Add the garam masala and cumin seed, then stir constantly for about 1 minute, or until fragrant.
5.Add the tomatoes, chickpeas, ginger, and garlic. Bring to a simmer, then reduce heat to low and let it simmer for about 10 minutes to allow flavors to blend.
6.Add the lentils and water, then stir well. Bring to a boil, then reduce heat to low and cover. Let cook for about 30 minutes, or until lentils are tender and the mixture has thickened.
7.When the lentils are cooked, stir in the roasted potatoes and cilantro. Serve hot.

PROS

This dish is vegetarian, gluten-free, and has plenty of protein and fiber from the lentils and chickpeas.
It also contains a variety of vitamins and minerals from the vegetables.

The spices used in this recipe can offer anti-inflammatory and antioxidant benefits.

Roasting the potatoes adds depth of flavor to the dish.

CONS

This dish is relatively high in carbohydrates and may not be suitable for those following a low-carb or ketogenic diet.

It may take a bit of time and effort to prepare and cook all of the ingredients, but it is worth it for the delicious end result.

HEALTH & BENEFITS

This dish is a great source of plant-based protein and fiber, which can promote feelings of fullness and aid digestion. Lentils and chickpeas also contain a variety of nutrients such as folate, iron, and potassium.
The spices used in this recipe have been shown to offer anti-inflammatory and antioxidant benefits which can promote overall health.

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