Vegetable Dal
Recipe courtesy of Sarah Morgan
Ingredients
- 4 stalks celery
- 2 carrots
- 1 onion
- 1 zucchini
- ½ bunch kale chiffonade ~ 2 cups (or other greens may substitute)
- 1 large crown broccoli separated into florets ~ 2 cups (or cauliflower)
- 2 Tbs ghee or coconut oil (vegan option)
- 2 Tbs coconut cream (taken from top of coconut milk can)
- 1 cup lentils red preferred, rinsed well
- 2 Tbs ginger fresh, minced
- 4 cloves garlic minced
- 1 Tbs tomato paste
- 3 cups broth – bone broth or veggie work well water is fine too
- 1 tsp cumin
- ¼ tsp turmeric or 1 tsp fresh
- 1 heaping tsp curry powder
- Salt to taste – I used ½ tsp
- Black pepper to taste
- Pinch of red pepper flakes optional
Instructions
- Begin by chopping all your vegetables. Add ghee or coconut oil to a pot over medium-high heat.
- Add onions and sauté for one minute or more, until translucent.
- Add fresh ginger, turmeric and garlic.
- Sauté for a few minutes, and then add cumin, curry, red pepper flakes, ground black pepper and salt. Once aromatic, add carrots, celery and zucchini.
- Mix before adding coconut cream, tomato paste, lentils and broth.
- Bring to a boil, add broccoli and cover, reducing to a simmer for 20 minutes. Add leafy greens at the end and stir until wilted. Serve and enjoy over rice, greens, or plain.
Video
Notes
Nutrition:
Per serving (6 total): Calories 237; Total Fat 6 g; Sat Fat 4.2 g; Trans Fat 0, Sodium 593mg; Carbs 34g; Fiber 7.8g; Total Sugars 5g; Added Sugars 0g; Protein 11g; Vit D 0mcg; Calcium 96mg; Iron 4mg; Potassium 759mg; Magnesium 14% DV Vit B1 19% DV; Vit C 87% DV; Vit A 101% DV; Vit K1 141%.
Per serving (6 total): Calories 237; Total Fat 6 g; Sat Fat 4.2 g; Trans Fat 0, Sodium 593mg; Carbs 34g; Fiber 7.8g; Total Sugars 5g; Added Sugars 0g; Protein 11g; Vit D 0mcg; Calcium 96mg; Iron 4mg; Potassium 759mg; Magnesium 14% DV Vit B1 19% DV; Vit C 87% DV; Vit A 101% DV; Vit K1 141%.
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