Monday, December 9, 2013

Lentil Dahl Recipe

As the weather gets colder, my need for comfort food gets higher. Anything that is warm and stew/soup like makes me happy and comfortable in the winter.

Of course, when you're diabetic you're always looking for a nutritionally balanced meal (as anyone would be) that has the right carb:protein:fat:sodium level for you. This varys greatly between individuals and their specific needs, but I find that Lentil Curry (or Dahl) meets pretty much all of these. If you're cooking it at home you can alter most of the nutrition information to match your needs.

As a big fan of dahl, I always assumed it would be too hard to try at home. However I decided to give it a go...and it worked. It worked so well in fact that I am now waiting for my lunch time to approach so I can eat the left overs and feel that total body warmth that a nice, spicy dahl can give you. It's a new winter staple for me!



Here's my ingredients and recipe.

Ingredients:

2.5 cups red lentils-dry
2 tbs butter (olive oil if you're making this vegan)
1 tbs curry powder
.5 tsp cumin
1 tbs coriander (dry)
1 tsp paprika
1 tbs cinnamon
2 bay leaves
1 tsp cardamom-ground (4 pods)
2 tbs tomato paste
1 chopped tomato
4 cloves chopped garlic
1.5" chopped fresh ginger (1 tbs dry)
8 grinds of fresh black pepper
1 large Spanish onion, chopped
4 cups water
Salt to taste

Directions:

1) In a deep pot, heat fat until warm. Add all spices and saute until fragrant (around 1-2 minute).
2) Add chopped onion to spices and fat and stir until onions start to look clear
3) Add garlic, tomato paste and ginger and stir for 1 min.
4) Add lentils and water
5) Bring to a rolling boil, cover and turn down on lowest heat for 30-45 min stirring occasionally.
6) Once it has thickened to deep a golden brown colour it's ready.

Tip: Always add salt after the cooking process as the water evaporates and ups the salt content.
Tip: You can make this in the slow cooker by adding everything and cooking on high for 4-5 hours, however I strongly advise you to cook your spices for 1-2 minutes first to open the oils and make the sauce more fragrant. You will avoid the grainy-uncooked spice taste.

I serve it with a dollop of Greek yogurt and fluffy basmati rice. You can also eat it with naan or just as is.

The nutritional breakdown (thanks to the my fitness pal app) is as follows (please note this is rough, since I am kind of heavy handed with spices and add more as I go.)


Total for 6 servings:
Calories 1330
Carbs: 198
Fat: 40
Protein: 150
Sodium: 250
Fiber: 177

Per Serving:
Calories: 221
Carb: 33
Fat: 6.6
Protein: 25
Sodium: 41.6
Fibre: 29.5


That makes this recipe around 4.5-5 net carbs (carb content subtract the fibre for net carbs). That is ridiculously low carb. So it's great for those who are eating extremely low carb, and it is also great for those who aren't but want to eat this with naan or delicious fluffy white rice.

YUM!





                   





















4 comments:

  1. I'm printing this now and will make it soon. Warm comfort food is totally on the menu this week. Thank you for sharing it. :D

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    Replies
    1. For the record, I can't believe you have 6" of snow and you live in a desert.

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  2. I saw the list of ingredients and was like, bah too much work but I keep seeing the picture being reposted 'n what not on fb and I'm dying for it now. It's all I can think about! so yes... I will definitely try this.

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  3. Yummy! Just pinned to Pinterest so I can find it when i'm ready to make it :-)

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