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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The person who knows one thing and does it better than anyone else, even if it only be the art of raising lentils, receives the crown he merits. If he raises all his energy to that end, he is a benefactor of mankind and its rewarded as such."
-Og Mandino, Psychologist

The refrigerator light goes on...

Ground coriander is so fantastic. I keep the seeds on hand and grind them in my mortar and pestle. You don't have to, of course, but the fragrance of freshly ground spice is part of what I love about cooking and the flavor of the coriander goes so well with the lamb.

Lentils

Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.

Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils


 

Dal Keema



Servings = 4 | Serving size =about 2 cups stew

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe makes great leftovers.

1 tsp olive oil
2 cloves garlic (minced)
2 Tbsp fresh ginger (minced)
1 medium onion (diced)
1 lb ground lamb
2 tsp ground coriander
1 tsp garam masala
1 tsp turmeric
1/2 tsp chili powder
1/2 tsp salt
fresh ground black pepper (to taste)
1 cup yellow lentils
5 cups water
1/2 cup non-fat yogurt
1/4 cup fresh cilantro leaves (coarsely chopped)

Place the olive oil in a large skillet over medium high heat.

Add the garlic and ginger. Cook for about 2 minutes, stirring frequently.

Add the onion and cook for about 3 minutes. Stir frequently.

Add the ground lamb and cook until browned.

Ad the coriander, garam masala, turmeric, chili powder, salt and pepper. Stir.

Add the lentils and water. Reduce the heat to medium low so that the stew is simmering.

Cook for about 30 minutes, until the lentils are tender.

Reduce the heat to low and stir in the yogurt and cilantro.

Serve.

Nutrition Facts

Serving size = about 2 cups stew

Servings = 4

.

Amount Per Serving

Calories 439 Calories from Fat 134
  % Daily Value
Total Fat 15g 23%
    Saturated Fat 6g 25%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 77mg 24%
Sodium 391mg 17%
Total Carbohydrates 36g 13%
    Dietary Fiber 16g 56%
    Sugars 5g  
Protein 36g  
Vitamin A 2% Vitamin C 13%
Calcium 13% Iron 37%
Vitamin K 4 mcg Potassium 959 mg
Magnesium 105 mg