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A Hearty Dish: Indian-Style Lentils (Daal) with Carrots and Kale

Mission Health - Heart Healthy Dish

Looking for the perfect easy-to-prepare plant-based dish? This Indian-Style Lentil with Carrots and Kale has you and your heart health covered.

Featured on our Easy Plant-Based Cooking Facebook Live, the recipe comes from Merherwan Irani, executive chef at Chai Pani in Asheville. Brian Asbill, MD, of Asheville Cardiology Associates and Mission Heart, joined Chef Irani to discuss the benefits of heart healthy eating and foods that benefit our well-being.

Indian style Lentils (Daal) with Carrots and Kale

Ingredients

  • 1 carrot peeled and diced
  • 1 small red onion diced
  • 1 bunch kale stemmed and chopped
  • 2 cloves garlic minced
  • 1 small piece ginger (1/2 inch) peeled and grated
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chilli powder
  • 2 tablespoon avocado or olive oil
  • 1 tsp salt
  • 1 tsp fresh ground pepper
  • 1 cup pink lentils washed
  • 3 ripe small tomatoes (Roma preferred)
  • 3 cups water
  • 1 tsp tamarind pulp or balsamic vinegar

Directions

  1. Heat olive oil In medium-large pot over medium-low heat
  2. Add cumin seeds and once they start to sizzle add onions, carrots, ginger, and garlic
  3. Stir until tender and just starting to brown (5 – 7 minutes)
  4. Add turmeric and red chili powder, and stir for another 2 minutes until spices are mixed in well
  5. Add water, lentils, tomatoes and salt then bring to a boil
  6. Reduce to simmer until lentils are tender 25-30 minutes
  7. Add kale, vinegar and pepper then simmer for another 10 minutes
  8. Taste for salt
  9. Serve as a soup or over brown rice
  10. ENJOY!

Story Credit: https://blog.mission-health.org/2019/03/13/indian-style-lentils-with-carrots-and-kale/

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