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Veggie Lentil Dal

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“This recipe is a favorite for bringing to a pot-luck or group meeting! I discovered it while searching for something that was healthy, tasty, and food allergy friendly. The group I was serving included people who were vegetarian, vegan, gluten free, and dairy free. Whenever I serve this hearty dish, people ask for the recipe so I am very excited to share it here on the Doctor Yum website!” - Wendy Cannon, a cooking instructor at the Doctor Yum Project kitchen

Ingredients

Food
Amt
Units
Prep
Notes
2.5 cups lentils (red or yellow)
lentils
2.5
cups
red or yellow
1 tablespoon coconut oil
coconut oil
1
tablespoon
2 teaspoons cumin seeds
cumin seeds
2
teaspoons
1½ teaspoons mustard seed
mustard seed
teaspoons
1 large onion, chopped
onion
1
large
chopped
3 cloves garlic, minced
garlic
3
cloves
minced
1 cube ginger, peeled and minced
ginger
1
cube
peeled and minced
1½ teaspoons ground cumin
ground cumin
teaspoons
1½ teaspoons turmeric
turmeric
teaspoons
¼ teaspoons cayenne pepper (start with less to gauge heat level)
cayenne pepper
¼
teaspoons
start with less to gauge heat level
3 stalks celery
celery
3
stalks
4 large carrots, peeled and chopped
carrots
4
large
peeled and chopped
2 medium red potato, cubed
red potato
2
medium
cubed
1 large sweet potato, peeled and cubed
sweet potato
1
large
peeled and cubed
1 medium zucchini, chopped
zucchini
1
medium
chopped
1 medium Summer squash, chopped
Summer squash
1
medium
chopped
5 cups vegetable broth (or water)
vegetable broth
5
cups
or water
1 15 oz can coconut milk
coconut milk
1
15 oz can
2 15 oz cans fire roasted diced tomatoes
fire roasted diced tomatoes
2
15 oz cans
2 teaspoons salt
salt
2
teaspoons

Method

Rinse and drain lentils. Heat oil in a large pot over medium heat. Add mustard and cumin seeds to hot oil and stir until they begin to pop. Then add onions, garlic, and ginger. Saute until onions are golden, about 5 minutes. Add ground cumin, turmeric, cayenne, celery, carrots, and potatoes. Continue to cook for another 5 minutes. Mix in lentils, zucchini, squash, water, coconut milk, and tomatoes. Bring to a boil, turn heat to low, cover and simmer for 60-75 minutes until potatoes are soft. Stir occasionally and add sea salt. Serve with optional garnishes (Greek yogurt, fresh cilantro) and additional salt to taste. For a hearty meal, serve over white or brown rice.

Babyfood Option:

This is a great dish for babies in all stages of feeding. Lentils, especially the orange kind that turn yellow cook fast and break down easily. For babies, cook lentils until they are soft and easy to smash .Once they are this consistency you can puree a portion to a more smooth texture for newer eaters, or leave some texture as your baby advances. The spices are interesting and not to strong for your baby and will give her a chance to experience new flavors. Older babies and toddlers may enjoy small bits of bread dipped into the lentils or a bit of the lentils and brown rice smashed together and formed into tiny balls they can pick up.

Prep time
20 minutes
Cook time
60-75 minutes
Yields/Serves:
12
Nutrition Information

Yum Ratings

😫😟😐😀😍 “Super Yum! Meaty taste without meat, delicious!” —Charlotte, a grown up
😫😟😐😀😍 “Yum, and I don’t even like veggies.” —Ni’Azja, age 8
😫😟😐😀😍 “Even though I’m not a vegetarian, I like it best!” —Walter, a grown up
😫😟😐😀😍 “Not that good...but after a bite, Super Yum!” —Zakiya, age 5
😫😟😐😀😍 “Flavors are good, spices are yummy, love potatoes & carrots” —Nancy, a grown up