Spicy Red Lentil Dal with Lamb and Vegetables
by Ivy Manning
Dal—a thick, spicy Indian stew made with legumes like chickpeas and lentils—is a classic vegetarian dish, but tender pieces of lamb are a natural fit. Serve with basmati rice.
This recipe is easily adaptable to serve meat-lovers and vegetarians alike: see the variation below to serve two vegetarians, or check out the totally meatless version of this recipe.
Serves six.
To learn more, read the article:
Flex Your Meals
1-1/2 lb. boneless leg of lamb, trimmed and cut into 1-inch pieces
5 tsp. garam masala or curry powder
Kosher salt and freshly ground black pepper
1 medium yellow onion, coarsely chopped (1-1/2 cups)
4 medium cloves garlic, chopped
2 Tbs. peeled and chopped fresh ginger (from a 2-inch piece)
1 serrano chile, stemmed and chopped
3 Tbs. vegetable oil
1-1/2 tsp. brown mustard seeds
1-1/2 cups red lentils
1/2 small head of cauliflower, cut into 1-1/2 -inch pieces (about 3 cups)
4 medium carrots, peeled and cut into 1-inch pieces (about 2-1/2 cups)
2 large Yukon Gold potatoes (about 8 oz. each), peeled and cut into 1-inch chunks (1-1/4 cups)
1 tsp. ground turmeric
1 cup chopped fresh cilantro
In a medium bowl, mix the lamb with 2 tsp. of the garam masala, 1 tsp. salt, and 1/2 tsp pepper.
In a food processor, pulse the onion, garlic, ginger, and chile in 1-second intervals until finely chopped. (Don’t run the processor constantly or the mixture will become too watery.)
Heat 2 Tbs. of the oil in a 4- to 5-quart pot over medium heat. When the oil is hot, add the mustard seeds. When the seeds begin to pop and turn gray, about 1 minute, stir in the remaining 3 tsp. garam masala, the onion mixture, lentils, cauliflower, carrots, potatoes, turmeric, 6 cups of water, and 1-1/2 tsp. salt.
In a 12-inch skillet, heat the remaining 1 Tbs. oil over medium-high heat and brown the lamb, about 2 minutes per side. Transfer the meat to the pot of dal. Deglaze the skillet with 1/2 cup water, let it reduce by half, and add the liquid to the dal as well. Bring to a boil over medium-high heat, reduce to medium low, and cover. Simmer until the vegetables and meat are tender, stirring occasionally, about 30 minutes. Season to taste with salt and pepper and stir in the cilantro.
Variations
To serve 2 vegetarians and 4 meat lovers: Reduce lamb meat to 1 lb. Before cooking and adding the lamb to the dal, transfer 3 cups of the dal to a 2-quart saucepan. Bring to a boil over medium-high heat, reduce the heat to maintain a gentle simmer, and cover. Simmer until vegetables are tender, stirring occasionally, about 30 minutes. Meanwhile, proceed with the recipe as above to cook the lamb and simmer it with the remaining dal. Season both pots to taste with salt and pepper and stir in the cilantro (1/4 cup for the vegetarians, 3/4 cup for the meat lovers) just before serving.
nutrition information (per serving):
Calories
(kcal):
470;
Fat
(g):
14;
Fat Calories
(kcal):
130;
Saturated Fat
(g):
2.5;
Protein
(g):
35;
Monounsaturated Fat
(g):
6;
Carbohydrates
(g):
51;
Polyunsaturated Fat
(g):
4;
Sodium
(mg):
650;
Cholesterol
(mg):
60;
Fiber
(g):
11;
photo: Scott Phillips
From Fine Cooking 103
, pp. 66
December 30, 2009
