Made by
Nisha

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This Iron-Boosting Easy Dal combines lentils, warming spices, tomato sauce, leafy greens, and a creamy plant-based finish for a hearty, nutrient-dense meal. With 26 grams of protein, 22 grams of fiber, and 9 milligrams of iron per serving, it’s a comforting plant-based dish built around lentils and greens.

Estimated Nutrition Per Serving

Nutrition information provided with the recipe is calculated using 1 cup tofu cream and all optional ingredients.

Ingredients:

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•   1 1/2 cups black lentils
•   1 medium onion (diced)
•   1 tbsp ginger (grated)
•   4 cloves garlic (minced)
•   3 bay leaves (optional)
•   1 cinnamon stick
•   2 tsp ground cumin
•   2 tsp coriander
•   1 tsp garam masala
•   1 tsp turmeric
•   dash black pepper
•   1/2 tsp red chili powder (or sweet paprika)
•   3 cups vegetable broth
•   1 1/2 cups tomato sauce (no salt added)
•   2 cups kale (or spinach, chopped)
•   1 cup nondairy cream (or tofu cream, coconut milk, or cashew cream to taste)
•   1-2 Serrano peppers (optional, seeds removed, minced)
•   1 medium sweet potato (optional, cut into 1/4-inch pieces)
•   1 small lime (optional, juiced to taste)
•   1/3 cup cilantro (optional, chopped)

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Optional quick soak: If using black, green, or brown LENTILS, place them in a heat-safe bowl and cover with boiling water. Soak for up to 30 minutes while preparing the remaining ingredients, then drain and rinse. Skip this step when using red lentils.
2. Heat a drizzle of VEGETABLE BROTH or olive oil in a large shallow pan over medium heat.
3. Add the ONION, GINGER, GARLIC, BAY LEAVES, and CINNAMON STICK. Sauté for about 4 minutes, until the onion softens and the edges begin to brown.
4. Add the CUMIN, CORIANDER, GARAM MASALA, TURMERIC, BLACK PEPPER, and RED CHILI POWDER OR PAPRIKA. Stir for 1–2 minutes, until fragrant. Add a splash of broth as needed to prevent the spices from sticking.
5. If using the optional SWEET POTATO, stir it into the pan and cook for 2 minutes to begin softening.
6. Add the LENTILS and stir for another minute.
7. Pour in the VEGETABLE BROTH and bring to a simmer over medium-low heat.
8. If the lentils were soaked, cook for about 7 minutes, or until the lentils and optional sweet potato are just tender. If the lentils were not soaked, cook for about 20 minutes. If using red lentils, add them unsoaked and cook for about 15 minutes. Add more broth as needed.
9. Stir in the TOMATO SAUCE.
10. Add the KALE OR SPINACH and cook for about 3 minutes, or just until tender.
11. Remove the BAY LEAVES, if used.
12. Stir in your preferred NONDAIRY CREAM and warm through.
13. If desired, finish with fresh LIME JUICE, season to taste, and sprinkle with CHOPPED CILANTRO before serving.