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Week of: July 29, 2013
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Contact: Alice Bender, (202) 328-7744
Indian Dal Is a Perfect Summer Dish
By Dana Jacobi
for the American Institute for Cancer Research
“Expect a new heat record to be set today.” “Today will be grey and punctuated by thunderstorms.” “A beautiful day, perfect for being outside.” In July and August, I expect to hear all of these weather forecasts. Whichever it is, eating is necessary and dal, the Indian lentil dish, is a perfect choice.
As Indian cooks know, spiced foods help us feel cooler in hot weather. If the weather is rainy and cool, dal’s spices also help to drive out the chill. Although simmering this pot of lentils barely heats up the kitchen, it fills the house with spicy fragrance that stimulates the appetite. Plus red lentils fall apart so quickly that you spend little time in the kitchen.
Many Indians eat dal every day as a valued source of protein. Red lentil dal is particularly easy to make. Like other lentils, they do not need soaking, and depending on how much liquid is used, this dish can be served as a light yet nourishing soup or be cooked down until thick enough to scoop up with pita bread. While the dal cooks, there is enough time to assemble a cooling garnish of yogurt and chopped vegetables so you can have everything on the table in 30 minutes.
To turn this dal into a meal, I top it with a mini-salad of chopped cucumber, scallions, dill and a dollop of yogurt, then serve it with pita bread that has been wrapped in foil and warmed in the oven. If you prefer, you can toast the pita in wedges until crisp and also increase the yogurt to a generous quarter-cup.
Indian Dal with Yogurt and Cucumbers
- 3/4 cup red lentils
- 1/2 cup chopped onion
- 2 cloves garlic, chopped
- 1 tsp. grated ginger
- 2 tsp. garam masala *
- 1 tsp. ground cumin
- 1 Tbsp. canola oil
- 3 cups hot water
- Salt to taste
- 1/2 cup chopped seeded cucumber
- 1/3 cup chopped scallions, green part only
- 1/4 cup chopped fresh dill
- 4 Tbsp. reduced-fat Greek yogurt
- 4 whole-wheat pita breads, warmed
*Note: If you do not have garam masala, use 1/2 tsp. each ground cardamom, coriander and cumin, 1/4 tsp. each ground cinnamon and black pepper, and 1/8 tsp. ground cloves.
In large bowl, place lentils. Fill bowl with cold water. Using your fingers, stir lentils 3-4 times, then drain. Repeat 2-3 times, until water runs nearly clear when drained. Transfer lentils to large saucepan. Add onion, garlic, ginger, garam masala, cumin and oil. Stir to coat ingredients with oil.
Set saucepan over medium-high heat and cook, stirring occasionally, until spices are fragrant, about 4 minutes. Add hot water, bring to boil, cover, and simmer until lentils are soft, 20 minutes; dal will thicken as it cools. Uncover and pour dal into wide, shallow bowl. Set aside until lukewarm, 20 minutes. Season to taste with salt.
To serve, divide dal among 4 small soup bowls. Top each with one-fourth of cucumber, scallions and dill, plus 1 tablespoon yogurt. Cut pitas into 6 wedges. Set each bowl on dinner plate, surround with pita wedges and serve.
If desired, dal can be covered and refrigerated up to 3 days. Before serving, warm in microwave or in covered pot over medium heat, stirring often.
Makes 4 servings.
Per serving: 260 calories, 5 g total fat, (0 g saturated fat), 40 g carbohydrate,
15 g protein, 8 g dietary fiber, 135 mg sodium.
Something Different is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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