Spicy Red Lentil Dal With Pita Wedges

Description

Source: Cooking Light Annual Recipes 2004 - Cooking Light Magazine

Dal is a great choice for a hike - it's high in protein and fiber, low in fat, durable, and nonperishable. Pack dal in a heavy-duty zip-top plastic bag separate from pitas. Lentils absorb the liquid as they stand, so there's no need to drain them after cooking.

Ingredients

• 2 cups fat-free, less-sodium chicken broth
• 1 cup dried small red lentils
• 1 tablespoon vegetable oil
• 1 1/2 cups chopped onion
• 1 tablespoon minced fresh garlic
• 1 teaspoon yellow mustard seeds
• 1/2 teaspoon crushed red pepper
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon tomato paste
• 1/2 cup light coconut milk
• 1/2 teaspoon salt
• 2 teaspoons fresh lime juice
• 5 (6-inch) pitas, each cut into 8 wedges

Directions

1. Combine broth and lentils in a medium saucepan; bring to a boil.
2. Reduce heat, partially cover, and simmer 10 minutes or until lentils are tender.
3. Remove from heat; cover and set aside.
4. Heat oil in a large nonstick skillet over medium heat.
5. Add onion, garlic, mustard seeds, and red pepper, and cook 5 minutes or until onions and seeds begin to pop, stirring constantly.
6. Add cumin, turmeric, coriander, and black pepper; cook 3 minutes, stirring constantly.
7. Add tomato paste, and cook 3 minutes, stirring constantly.
8. Add lentils, coconut milk, and salt; cook 3 minutes, stirring frequently.
9. Remove from heat; stir in juice.
10. Cool to room temperature.
11. Serve dal with pita wedges.

Yield: 5 servings (serving size: 1/2 cup dal and 8 pita wedges)