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Vegetable Dal

Vegetable Dal

Recipe courtesy of Sarah Morgan
Course Main Course
Calories

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%.
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