NUTRITION

SERVINGS

INGREDIENTS

60 grams Red Lentils (dry)

50 grams Canned Chickpeas (drained)

150 grams Firm Tofu

80 ml Light Coconut Milk

1/4 medium Onion

2 cloves Garlic

100 grams Tomato

1 teaspoon Fresh Ginger

1/4 cup Fresh Cilantro

PREPARATION

• 1

  Rinse the red lentils under cold water until the water runs clear.

• 2

  Dice the onion, mince the garlic, grate the ginger, and dice the tomato.

• 3

  Heat a non-stick pan over medium heat. Sauté the onion, garlic, and ginger in a splash of water or a minimal amount of oil if desired until softened and fragrant.

• 4

  Add the red lentils and roughly chopped tomato to the pan, then pour in the light coconut milk and add enough water to cover the lentils by about an inch.

• 5

  Bring the mixture to a gentle simmer and let it cook for about 15-20 minutes, stirring occasionally, until the lentils are soft and have broken down, creating a creamy texture.

• 6

  While the dal simmers, press and cube the tofu. After the lentils have softened, gently stir in the tofu and drained chickpeas.

• 7

  Allow the mixture to simmer for an additional 5 minutes to heat the tofu and chickpeas through, taking care not to break them apart.

• 8

  Season with salt, pepper, and any additional spices of your choice (such as cumin or turmeric) for enhanced flavor.

• 9

  Remove from heat and stir in the fresh cilantro. Taste and adjust seasonings as needed.

• 10

  Serve warm, garnished with extra cilantro if desired. Enjoy this hearty, nutritious dal any time of day.