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Recipe: Red Lentil Dal With Pumpkin and Autumn Vegetables

November 15, 2017 at 9:27PM

Red Lentil Dal With Pumpkin and Autumn Vegetables

Serves 4 to 6.

Note: This is so simple to whip up for a simple one-pot supper or side dish to chicken or lamb. Squash or sweet potatoes work nicely here, too. Ghee (also called clarified butter) adds a nutty flavor, but if you're short on time, coconut or sunflower oil also works well. From Beth Dooley.

• 4 tbsp. ghee, or coconut, or sunflower oil (see Note and details below), divided

• 1/2 c. chopped onion

• 1 lb. pumpkin peeled and cut into 1/2-in. chunks (about 3 c.)

• 2 medium carrots, cut into 1/2-in. chunks (about 1 c.)

• 1 c. chopped tomatoes

• 3 garlic cloves, smashed

• 1 tsp. red pepper flakes

• 1 tbsp. freshly grated ginger root

• 2 tsp. ground cumin

• 1 tsp. turmeric

• 1 1/2 c. dry red lentils

• 3 c. vegetable or chicken stock, more if needed

• Salt and freshly ground black pepper to taste

• 1 tsp. cumin seeds

• 1 tsp. cardamom seeds

• 2 tbsp. chopped fresh cilantro, for garnish

Directions

To make ghee: Place 1/4 pound (1 stick) unsalted butter in a small saucepan and set over medium-high heat. Bring the butter to a boil, about 1 to 2 minutes. Reduce the heat to medium and continue cooking until the butter foams, and then the foam disappears. The ghee is done when a second foam forms and the butter turns golden, about 6 to 7 minutes. Remove any foam from the top of the ghee with a spoon and gently pour the ghee through a fine-mesh strainer. Store in an airtight container for up to 1 month; refrigeration is not necessary.

To make soup: Heat 2 tablespoons ghee or oil in a deep, heavy pot set over medium-high heat and sauté the onion until golden, about 3 to 5 minutes. Add the pumpkin, carrots, tomatoes, garlic, red pepper flakes, ginger, ground cumin and turmeric, and cook for about 2 minutes.

Stir in the lentils and stock. Taste and season with salt and pepper. Increase the heat and bring to a boil, then reduce the heat, cover and simmer, until the lentils have collapsed and the pumpkin is tender. Check after about 10 minutes and if the mixture seems dry, add a little more stock or water. Cook until the mixture is thick, for a total cooking time of about 15 to 25 minutes.

In a small skillet set over medium heat, melt remaining 2 tablespoons ghee or oil. Add the cumin seeds and cardamom seeds, and cook until they turn a shade darker, about 30 seconds to 1 minute. Strain ghee into the lentils and stir. Allow to stand for several minutes so the flavors develop. Season to taste with salt and pepper. Garnish with the cilantro and serve hot.

Nutrition information per each of 6 servings:

Calories275Fat10 gSodium90 mg

Carbohydrates37 gSaturated fat5 gTotal sugars5 g

Protein14 gCholesterol20 mgDietary fiber10 g

Exchanges per serving: 1 vegetable, 2 starch, 1 lean protein, 1 fat.