Happy Apple Nutrition

This is not my recipe. It is by Darshana Thacker from Dr Joel Kahn’s Healthy Recipe Guide.

Makes 4-5 cups (serving size: 1 cup)

Ingredients

• ¼ medium red onion, cut into ¼-inch dice (about ½ cup)
• 3 cloves garlic, minced (1 ½ teaspoons)
• 1 teaspoon grated fresh ginger
• 1 tomato, cut into ¼-inch dice (about 1 cup)
• 2 teaspoons ground coriander
• ½ teaspoon ground turmeric
• ¼ teaspoon ground cloves
• ¼ teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 1 cup unsweetened, unflavored plant milk
• 1 (15-ounce) can brown lentils, drained and rinsed (or 1 ½ cups cooked)
• 1 (15-ounce) can red kidney beans, drained and rinsed (or 1 ½ cups cooked)
• 1 tablespoon fresh lime juice
• sea salt
• 1 tablespoon fresh cilantro, finely chopped
• Brown rice or whole-grain bread or tortilla (for serving)

Instructions

• Combine the onions, garlic, ginger, and ¼ cup water in a nonstick saucepan and cook over medium-low heat, stirring occasionally, until the onions start to turn golden brown, about 10 minutes.
• Add the tomatoes, coriander, turmeric, cloves, cinnamon, and cumin; mix well. Add ½ cup water and cook until the tomatoes are cooked through, 5 to 7 minutes.
• Add the plant milk, lentils, and beans and continue to cook until the dal thickens, 5 to 10 minutes.
• Add the lime juice; mix well, then season with salt to taste. Cook until the flavors merge, 2 minutes.
• Garnish with cilantro.
• Serve hot with brown rice or bread.

Nutritional Information:

Per serving (1 cup): 487 calories, 88 g carbohydrates, 33 g protein, 2.5 g total fat, 0.4 g saturated fat, 0 g cholesterol, 168 mg sodium, 18 g fiber, 5.4 g sugar

Note: Nutritional information is provided as an estimate only.