The night before the start of CampWILD 2012, the staff gathered at Karen Lipinsky‘s to share a meal, iron out the last minute details, and fill the campers’ goody bags. Mara did most of the cooking (it’s hard to have a true pot luck when so many don’t live nearby) and I demanded the recipe for her Black Dal because it was soooo delicious. It hardly seems fair to keep this to myself so here you are, WILD athletes, another great recipe from our own Mara Schwartz.
Ingredients and Nutritional Information:
Serves
people
people
| Ingredients | Calories | Carbs | Fat | Protein | Fiber | |
| Moong Dal (Raw) – Lentils, 1/4 cup (raw) | 180 | 32 | 1 | 12 | 8 | |
| Extra Virgin Olive Oil, 1 tbsp. | 120 | 0 | 14 | 0 | 0 | |
| Onions – Raw, 1 large | 63 | 15 | 0 | 1 | 2 | |
| Garlic – Raw, 4 cloves | 18 | 4 | 0 | 1 | 0 | |
| Green Chilli – Raw – 3g (1) Each, 75g (25) Serving , 2 Chlli | 2 | 1 | 0 | 0 | 0 | |
| Turmeric, ground, 0.25 tsp | 2 | 0 | 0 | 0 | 0 | |
| Ground Cumin, 0.5 tsp | 4 | 0 | 0 | 0 | 0 | |
| Cinnamon, ground, 1/2 cinnamon stick | 3 | 1 | 0 | 0 | 1 | |
| Diced Tomatoes In Can, 1 container (3 1/5 cups ea.) | 160 | 26 | 0 | 6 | 6 | |
| Cilantro – handful, chopped | 6 | 0 | 0 | 0 | 0 | |
| Coconut Milk, Unsweetened, 1 cup (240ml) | 45 | 2 | 5 | 0 | 1 | |
| Reduced Salt Vegetable Stock, 1 cup | 15 | 3 | 0 | 0 | 1 | |
| Urad Dal (Black), Dried, Whole, 2/3 cup | 417 | 76 | 2 | 26 | 19 | |
| Penang Cloves Whole, 2 cloves | 0 | 0 | 0 | 0 | 0 | |
| Water 17 oz. Squeeze of lemon from 1/2 lemon Salt and pepper to taste |
| Total: | 1035 | 160 | 22 | 46 | 38 | |
| Per Serving: | 259 | 40 | 6 | 12 | 10 |
Directions:
1. Place black and green lentils into a medium saucepan, add the water and bring to a boil. Reduce heat and simmer for about 20-30 or until tender. Drain and mash and set aside. I use an immersion blender and blend 1/2 of the lentils.
2. Heat olive oil in a frying pan , add onion and saute until is starts to colour. Add the garlic and saute for a few more seconds. Do not burn the garlic.
3. Stir in finely chopped chillies, turmeric, cumin , cinnamon, cloves, salt and fresh ground pepper and cook for one minute, stirring constantly so the spices do not burn,
4. Stir tomatoes, coconut milk, vegetable stock and cook for 2-3 minutes.
5. Add the mashed lentils and bring to a boil.
6. Turn off heat and serve.
