Dal and rice is a classic, comfort Indian meal. We've added a rainbow of vegetables to the dish to add more fiber, and frankly, more color. The vegetables wilt once you mix them into the piping hot dal and add a nice texture that dal is otherwise missing. This is a very flexible dish because your kids can pick and choose their favorite vegetables to add to their meal, and you can do the same.

Servings: Four Bowls

INGREDIENTS

• 1 cup red lentils, rinsed (soaked overnight)*

• ½ yellow onion, finely diced

• 1 tablespoon ghee, butter, or coconut oil

• 2 cloves garlic, minced

• ½-inch knob ginger, minced

• ½ cup coconut milk

• 2 ½ cups water

• cauliflower rice (optional)

• basmati rice, cooked (optional)

   

  Spice Mix

• ½ teaspoon cumin seeds

• ½ teaspoon mustard seeds

• ½ teaspoon ground cumin

• ½ teaspoon ground coriander

• ½ teaspoon turmeric

• 1 teaspoon salt

• ¼ teaspoon ground black pepper

   

  Rainbow

• diced tomatoes 

• grated carrots

• grated yellow squash

• cilantro, minced 

• spinach leaves

• shredded purple cabbage

• 1 tablespoon ghee

• ½ teaspoon cumin seeds

• salt 

PREPARATION

1 Gather ingredients for spice mix and set aside.

2 Heat a large stockpot to medium.  Add 1 tablespoon ghee, butter, or coconut oil.  Add onions and cook for about 5 minutes. 

3 Add garlic, ginger, and spice mix. Cook for about 1 minute or until fragrant.    

4 Add lentils, water, and coconut milk.  Bring to a boil.

5 Reduce to low, cover and cook for 30 minutes, stirring about halfway through.     

6 To plate, make a tadka by heating the ghee in a pan. Add the cumin seeds and let them pop for about 30 seconds. Drizzle the cumin-spiced ghee onto the dal and mix. 

7 Garnish with vegetables of your choice.

NOTES

• *The best way to make the lentils the most bioavailable is to rinse them several times, soak them overnight, then rinse them again several times. 

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