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Dal With Winter Vegetables

Dal With Winter Vegetables

The traditional Indian stew dal can be made simply or with a variety of different additions. This recipe uses butternut squash, carrots and broccoli to create a healthy and savory main dish.

3 tablespoons ghee (clarified butter) or vegetable oil
1 cup chopped carrots
1 cup peeled and cubed
butternut squash
4 cups water
1 tablespoon freshly
grated ginger
2 teaspoons turmeric
2 teaspoons ground coriander
1 teaspoon iodized salt (must be iodized on a sattvic diet)
1 1/2 cups dried yellow lentils
2 cups broccoli florets
1 teaspoon brown
mustard seed
2 teaspoons cumin seed
1 teaspoon fennel seed

1. Add 2 tablespoons ghee (or oil), carrots, and squash to a large saucepan. Saute for 8 minutes.
2. Add water, ginger, turmeric, coriander, salt, and lentils. Bring to a boil, reduce heat, cover, and simmer for one hour.
3. Add chopped broccoli and an additional cup of water (omit the water if you prefer a thick dal), and simmer for 10 minutes.
4. While broccoli is cooking, toast brown mustard, cumin, and fennel in a skillet over high heat for 1 minute, or until spices become fragrant.
5. Add remaining ghee or oil to the skillet, and saute 1 minute. Combine with the broccoli and lentil mixture, and serve with basmati rice.

Serves 6, nutrition info per serving: 158 calories; 7.8 g fat; 1.1 g saturated fat; 0 mg cholesterol; 6.2 g protein; 18.6 g carbohydrates; 7.1 g fiber; 417 mg sodium

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Mel, selected from Natural Solutions magazine

Natural Solutions: Vibrant Health, Balanced Living offers its readers the latest news on health conditions, herbs and supplements, natural beauty products, healing foods and conscious living.


+ add your own
4:41AM PDT on Oct 3, 2013

This does look good. That's tomorrow's dinner sorted. Thank you.

10:48AM PDT on Oct 1, 2013

Thanks for sharing

5:59AM PDT on Oct 1, 2013

Thank you for sharing.

11:45AM PDT on Oct 13, 2012


3:33PM PDT on Oct 7, 2012

Look great...thanks, will definitely try several.

11:49AM PDT on Oct 2, 2012

Mmmmm, love lentils...

2:54AM PDT on Apr 18, 2012

I will definitely try this recipe, thank you !

2:52PM PST on Jan 27, 2012

I can't wait to make this!!!

6:41AM PST on Jan 16, 2012

Thank you

7:52PM PST on Jan 15, 2012


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