Red Lentil Dahl

Adapted with permission from The Wanderlust Kitchen Photo credit – Wanderlust Kitchen

Red Lentil Dahl

Pre-soaking the lentils for 12 or more hours will effectively reduce the potassium content by 93%

Ingredients

1 cup red lentils, prepared as described to reduce potassium content
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

Directions

To prepare the lentils:

  1. Soak the lentils in a bowl of water for 12 hours or more (do it before bedtime!)
  2. Then, get rid of the soaking water (now full of potassium), and rinse the legumes
  3. 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:

  1. 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.
  2. Add the onion, green chilli pepper, garlic, and ginger; cook for 4 to 6 minutes, until the onions are turn translucent.
  3. 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.
  4. 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.
  5. Garnish with cilantro; serve with basmati rice.

Nutrient Analysis

Calories: 230 g

Protein: 13 g

Carbohydrates: 36.5 g

Fibre: 7 g

Total Fat: 4.7 g

Sodium: 104.8 mg

Phosphorus: 169 mg

Potassium: 32.1 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 1/4 of the recipe

Renal and Diabetic Exchanges

1 starch choice
1 protein choice

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