Quick Vegetable Dal

Better Nutrition - - HEALTHYDISH -

1 Tbs. co­conut oil ½ sweet onion, finely diced 2 Tbs. minced ginger root

( or 1 tsp. ground ginger) 1 Tbs. minced turmeric root

( or 1 tsp. ground turmeric) 2 cloves gar­lic, minced

( or 1 tsp. gran­u­lated gar­lic) 1 tsp. cumin 1 tsp. co­rian­der ½ tsp. car­damom ½ tsp. red pep­per flakes, op­tional ½ small cau­li­flower, chopped 1 small zuc­chini, chopped 1 cup yel­low moong dal, rinsed 2 cups sodium- free vegetable broth, or wa­ter 1 15- oz. can diced toma­toes, undrained Juice of 1 lime, plus ex­tra slices for serv­ing Salt and freshly ground black pep­per, to taste 1 bag baby spinach, op­tional 1 bunch cilantro chopped, op­tional 1. Heat co­conut oil in In­stant Pot set to sauté, or fry­ing pan over medium heat. Sauté sweet onion un­til be­gin­ning to soften, about 5 min­utes. Add spices from ginger through red pep­per flakes, if us­ing, and sauté 1– 2 min­utes more, un­til very fra­grant. Add re­main­ing in­gre­di­ents from cau­li­flower through lime juice, and stir to com­bine ( or trans­fer all in­gre­di­ents to a pres­sure cooker).

2. Pres­sure cook 10 min­utes. Let it sit 10 min­utes, then re­lease pres­sure valve to vent steam. Re­move lid, and sea­son with salt and pep­per. Stir in spinach and cilantro, if us­ing. Let rest a minute to wilt greens, stir again, and serve with lime slices.

Per serv­ing: 140 cal; 7g prot; 2.5g to­tal fat ( 1.5g sat fat); 23g carb; 0mg chol; 160mg sod; 5g fiber; 4g sugar

Serves 8

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