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Indian Dal with Yogurt and Cucumbers

Indian Dal Is a Perfect Summer Dish

“Expect a new heat record to be set today.” “Today will be grey and punctuated by thunderstorms.” “A beautiful day, perfect for being outside.” In July and August, I expect to hear all of these weather forecasts. Whichever it is, eating is necessary and dal, the Indian lentil dish, is a perfect choice.

As Indian cooks know, spiced foods help us feel cooler in hot weather. If the weather is rainy and cool, dal’s spices also help to drive out the chill. Although simmering this pot of lentils barely heats up the kitchen, it fills the house with spicy fragrance that stimulates the appetite. Plus red lentils fall apart so quickly that you spend little time in the kitchen.

Many Indians eat dal every day as a valued source of protein. Red lentil dal is particularly easy to make. Like other lentils, they do not need soaking, and depending on how much liquid is used, this dish can be served as a light yet nourishing soup or be cooked down until thick enough to scoop up with pita bread. While the dal cooks, there is enough time to assemble a cooling garnish of yogurt and chopped vegetables so you can have everything on the table in 30 minutes.

To turn this dal into a meal, I top it with a mini-salad of chopped cucumber, scallions, dill and a dollop of yogurt, then serve it with pita bread that has been wrapped in foil and warmed in the oven. If you prefer, you can toast the pita in wedges until crisp and also increase the yogurt to a generous quarter-cup.

Indian Dal with Yogurt and Cucumbers

3/4 cup red lentils

1/2 cup chopped onion

2 cloves garlic, chopped

1 tsp. grated ginger

2 tsp. garam masala *

1 tsp. ground cumin

1 Tbsp. canola oil

3 cups hot water

Salt to taste

1/2 cup chopped seeded cucumber

1/3 cup chopped scallions, green part only

1/4 cup chopped fresh dill

4 Tbsp. reduced-fat Greek yogurt

4 whole-wheat pita breads, warmed

In large bowl, place lentils. Fill bowl with cold water. Using your fingers, stir lentils 3-4 times, then drain. Repeat 2-3 times, until water runs nearly clear when drained. Transfer lentils to large saucepan. Add onion, garlic, ginger, garam masala, cumin and oil. Stir to coat ingredients with oil.

Set saucepan over medium-high heat and cook, stirring occasionally, until spices are fragrant, about 4 minutes. Add hot water, bring to boil, cover, and simmer until lentils are soft, 20 minutes; dal will thicken as it cools. Uncover and pour dal into wide, shallow bowl. Set aside until lukewarm, 20 minutes. Season to taste with salt.

To serve, divide dal among 4 small soup bowls. Top each with one-fourth of cucumber, scallions and dill, plus 1 tablespoon yogurt. Cut pitas into 6 wedges. Set each bowl on dinner plate, surround with pita wedges and serve.

If desired, dal can be covered and refrigerated up to 3 days. Before serving, warm in microwave or in covered pot over medium heat, stirring often.

*Note: If you do not have garam masala, use 1/2 tsp. each ground cardamom, coriander and cumin, 1/4 tsp. each ground cinnamon and black pepper, and 1/8 tsp. ground cloves.

Makes 4 servings.

Per serving: 260 calories, 5 g total fat, (0 g saturated fat), 40 g carbohydrate, 15 g protein, 8 g dietary fiber, 135 mg sodium.

The Author:

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

Article Posted: July 29, 2013



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