Wednesday, February 13, 2013

Dal with Kale

Things continue to go well on our "diet." We are learning to portion better, lighten our existing recipes and are trying lots of new ones too. We are seeing some success too, Matt has lost 17 pounds and I'm down 8. Not too bad for 6 weeks in.

This is a new dish for us to make. Matt ordered some Bob's Red Mill Red Lentils after trying a Campbell's Golden Lentil with Madras Curry Soup. He loved the flavor of the soup wanted to experiment with making his own versions. This one is much more stew than soup, but had the flavors he was looking for.
Dal with Kale
Matt made his own curry seasoning for this dish. I think it was an excuse to use things like the charnushka he picked up at Penzeys. The flavor was really great and it made the house smell amazing. You get a lot of very satisfying food for the calories with this dish. Plus it made great lunch leftovers.

Dal with Kale
1 c red lentils
14 oz can crushed or diced tomatoes
1 t turmeric
1/2 T olive oil
1 c chopped yellow onion
2 cloves garlic, minced
1/2 t mustard seed
1/2 t black onion seeds (charnushka)
1/2 t ground fenugreek
1/2 t ground cumin
1/2 t ground coriander
4 oz chopped kale leaves, blanched for 1 minute in the microwave

Put the lentils, 2 1/2 c water, tomatoes and turmeric and a large pot. Bring to a simmer. Cover, but leave the cover open slightly. Let cook for 30 minutes or until the lentils are done.

Meanwhile, heat the olive oil in a skillet over medium-high heat. Add the onion and sauté until it starts to get translucent. Add the garlic and sauté for one more minute.

Crush the mustard and onion seeds to a powder. Add to the onion and garlic with the remaining spices. Sauté a minute or two until fragrant. Add to the lentil mixture. Stir in the kale and heat through. Taste for seasoning and add salt as needed.

Makes 5 servings at 183 calories per serving.
We served it with jasmine rice at 160 calories per serving and chicken samosas from Trader Joe's.

If you are not reading this post in a feed reader or at OR at then the site you are reading is illegally publishing copyrighted material. Contact me at katbaro AT yahoo DOT COM. All recipes, text and photographs in this post are the original creations & property of the author unless otherwise noted. © 2007-2013 Kathy Lewinski


Alicia Foodycat said...

I do love lentils! Great progress with your weight-loss! Well done.

the wandering fork said...


Lori said...

I haven't made dal in such a long time, but now I'm craving it. This looks so good - warm and comforting. I really need to restock my pantry with Indian spices since our move. Great job on your eating plan! Congrats on your loss!

Lori said...

I had not realized you both were cutting down. Me too. So far I have lost seven so far. Fear is a fabulous motivator. I have been counting calories and I gave up sugar. Giving up the sugar has helped me to not be as hungry. That's not to say that I don't put it in my tea or coffee but no major doses of it. So I am right there with you. The best to you both on this journey!

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Measurement Abbreviations

T = Tablespoon
t = teaspoon
c = cup
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