Red Lentil Dahl
Pre-soaking the lentils for 12 or more hours will effectively reduce the potassium content by 93%
Source: Adapted with permission from The Wanderlust Kitchen (https://thewanderlustkitchen.com/indian-red-lentil-dal/) Photo credit - Wanderlust Kitchen
Renal Diet Nutrient Analysis
- Servings per recipe: 4
- Serving size: 1/4 of the recipe
- Calories: 230
- Protein: 13g
- Carbohydrates: 36.5g
- Fibre: 7g
- Total Fat: 4.7g
- Sodium: 104.8mg
- Phosphorus: 169mg
- Potassium: 32.1mg
Renal and Diabetic Exchanges
1 protein choice
1 T canola oil
1/2 tsp cumin seeds
1 (2-inch cinnamon stick) or 1 tsp
1 cup diced yellow onion
1 green chilli pepper, stemmed, seeded, and minced (serrano for spicy, jalapeno for milder)
4 garlic cloves, minced
1 T finely minced ginger root
1/2 tsp ground turmeric
1/2 tsp ground cardamom
1/2 tsp paprika
1/4 tsp kosher salt (or omit to further reduce sodium)
1 medium tomato, diced
Juice of one half a lemon
chopped cilantro leaves for garnish
To prepare the lentils:
- Soak the lentils in a bowl of water for 12 hours or more (do it before bedtime!)
- Then, get rid of the soaking water (now full of potassium), and rinse the legumes
- Place the rinsed lentils in a medium saucepan along with 3 cups of room temperature water. Turn the heat to medium and allow the lentils to cook for 20 minutes.
To prepare the seasonings:
- Heat the oil in a medium skillet set over medium heat. Add the cumin seeds and cinnamon stick or powder; cook for 60 to 90 seconds until fragrant.
- Add the onion, green chilli pepper, garlic, and ginger; cook for 4 to 6 minutes, until the onions are turn translucent.
- Add the turmeric, cardamom, paprika, salt and tomato to the pan. Cook until the tomato begins to fall apart, about 2 to 3 minutes. Discard the cinnamon stick if using.
- Once the lentils are cooked, drain off any excess water, Stir the spiced onion mixture into the pot of lentils. Add the lemon juice and stir well.
- Garnish with cilantro; serve with basmati rice.