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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

Ingredientes

Comida
cantidad
Unidades
preparaciones
Notas
2.5 tazas lentejas (rojo o amarillo)
lentejas
2.5
tazas
rojo o amarillo
1 cucharada aceite coco
aceite coco
1
cucharada
2 cucharaditas cumin seeds
cumin seeds
2
cucharaditas
1½ cucharaditas mustard seed
mustard seed
cucharaditas
1 grande cebollas, picado
cebollas
1
grande
picado
3 clavos ajo, picado fino
ajo
3
clavos
picado fino
1 cubo jengibre, peeled and minced
jengibre
1
cubo
peeled and minced
1½ cucharaditas ground cumin
ground cumin
cucharaditas
1½ cucharaditas turmeric
turmeric
cucharaditas
¼ cucharaditas pimienta de cayena (start with less to gauge heat level)
pimienta de cayena
¼
cucharaditas
start with less to gauge heat level
3 tallos apio
apio
3
tallos
4 grande zanahoria, pelado o picado
zanahoria
4
grande
pelado o picado
2 mediano red potato, cubos
red potato
2
mediano
cubos
1 grande camote/papa dulce, pelado y cubos
camote/papa dulce
1
grande
pelado y cubos
1 mediano calabacín, picado
calabacín
1
mediano
picado
1 mediano Summer squash, picado
Summer squash
1
mediano
picado
5 tazas caldo de vegetales (or water)
caldo de vegetales
5
tazas
or water
1 15 oz can leche de coco
leche de coco
1
15 oz can
2 15 oz cans fire roasted diced tomatoes
fire roasted diced tomatoes
2
15 oz cans
2 cucharaditas sal
sal
2
cucharaditas

METODÓ

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.

Tiempo de preparacion
20 minutes
Tiempo de cocinar
60-75 minutes
Sirve:
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