Dal is easy to digest and low in fat. Eaten with rice, it provides a complete protein. Legume choices include: green lentils, brown lentils, French lentils, red lentils, yellow or green split peas, mung beans or split mung beans.

1 cup dry lentils (see list above) rinsed and sorted
Vegetable stock or water
1 recipe Curry Paste (recipe follows)

• In a 4-quart soup pot, place the lentils and enough water to cover lentils, plus 3 inches.
• Bring the lentils to a boil
• Continue to cook the lentils until they are tender, approximately 20 minutes.
• Add the Curry Paste to the cooked lentils and simmer together for 5 to 10 minutes.

Serve with rice

Curry Paste

1 teaspoon ghee or oliveoil
1/2 teaspoon brown or yellow mustard seeds
1/2 teaspoon fenugreek seeds
1/2 teaspoon ground cardamom
1 pinch red chiliflakes
1/2 teaspoon ground cinnamon
1/2 cup chopped leeks or onions
1 inch fresh ginger, finely chopped, or 1/2 teaspoon ground ginger
1/4 cup golden raisins
1/2 cup vegetable stock or water
1 teaspoon ground cumin
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
1 tablespoon tomato paste (optional)
1 teaspoon Bragg Liquid Aminos or tamari (optional)
1/2 cup low-fat coconut milk, vanilla soymilk or almond milk
1 tablespoon lemon juice

• In a medium saute pan, heat ghee or olive oil and add the mustard seeds.
• Let the mustard seeds pop briefly. (Caution: the seeds may pop out of the pan.)
• Add the next seven ingredients (fenugreek through raisins) in order.
• Add vegetable stock as the mixture begins to dry.
• Saute for 5 minutes, and then add cumin, turmeric, and coriander.
• Add more stock if necessary, then add the optional tomato paste and tamari.
• Simmer in the saute pan for 2 to 3 minutes.
• Add the cilantro, coconut milk , and lemon juice.

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