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Our Nutritionist's Favorite

Chickpea and red lentil dal with kale and warm naan

Dairy-Free, Soy-Free, Vegetarian

2 Servings, 710 Calories/Serving

30 – 40 Minutes

Plant-based and powered by anti-inflammatory superfoods, this easy Indian vegetarian stew is a favorite of our nutritionist—and sure to be one of yours as well.

Ingredients

  • 1 red onion
  • 1 or 2 carrots (about 6 ounces total)
  • ¾ cup red lentils
  • Dal spice blend (coriander - ground ginger - granulated garlic - turmeric)
  • ½ teaspoon Marash chile flakes (optional)
  • 1 cup diced tomatoes
  • 1 naan
  • 1 cup cooked chickpeas
  • 2 or 3 sprigs fresh dill
  • 5 ounces baby kale

Ingredient IQ

From a Sanskrit word that means “to split” or “burst open,” the word dal refers to the split dried pulses, such as lentils, peas, or beans, from which it is traditionally made.

Nutrition per serving

Instructions

1

Start the dal

  • Peel and finely chop enough red onion to measure 1 cup.
  • Scrub or peel the carrots and trim off the ends; cut the carrots in half lengthwise, then crosswise on the diagonal into ¼-inch-thick slices.
  • Rinse the lentils.
In a medium sauce pot over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Add the onion and carrots, season with salt and pepper, and cook, stirring occasionally, until the vegetables start to soften, 4 to 5 minutes.
Stir in the dal spice blend and as much Marash chile as you like and cook until fragrant, 1 to 2 minutes. Add the lentils, tomatoes, and 3 cups water. Bring to a boil, reduce to a simmer, and cook, stirring occasionally, until the lentils are tender, 18 to 20 minutes.
When the lentils are almost done, prepare the naan and the remaining ingredients.

2

Toast the naan

On the stovetop directly over a flame, or in a dry medium frying or grill pan over medium heat, warm the naan, turning once, until lightly toasted, about 30 seconds per side. Alternatively, toast them in a toaster. Tear the naan in half.

3

Finish the dal

  • Rinse the chickpeas.
  • Coarsely chop the dill.
When the lentils are tender, stir in the chickpeas and kale and cook until the chickpeas are warmed through and the kale is just wilted, 1 to 2 minutes. Remove from the heat and stir in the dill. Season to taste with salt and pepper.

4

Serve

Transfer the dal to individual bowls and serve with the naan.

Calories: 710, Protein: 31g (62% DV), Fiber: 19g (76% DV), Total Fat: 18g (28% DV), Monounsaturated Fat: 9g, Polyunsaturated Fat: 4.5g, Saturated Fat: 2g (10% DV), Cholesterol: 0mg (0% DV), Sodium: 270mg (11% DV), Carbohydrates: 106g (35% DV), Total Sugars: 12g, Added Sugars: 0g (0% DV). Contains: Wheat

Sodium does not include pantry salt; for reference, ¼ teaspoon kosher salt added to the recipe averages 240mg per serving, or 10% DV). Not a significant source of trans fat.