The nourishing and satisfying “daal” casserole can be made with any type of lentil, but the most popular is the yellow pea. It is high in protein and fiber, and absorbs flavors very, very well. This recipe is accented with classic spices that are high in antioxidants, and it can be paired brown rice for an excellent meatless meal.

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  • Preparation Time

    10 minutes

  • Cooking Time

    27 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    4

Total Shares 0

Ingredients

  1. ¾ cup / 135 g dried yellow peas/lentils, sorted and rinsed
  2. 2 cups /480 ml low-sodium natural vegetable broth
  3. 2 tsp. /10 ml olive oil
  4. 1 Tbsp. / 6 g curry spice blend

    5. Or a combination of the following:

  5. 1½ tsp. /1½ g whole cumin seeds
  6. 1 tsp. /1 g red pepper flakes
  7. ½ tsp. / ½ g ground turmeric
  8. 1 small small white onion, diced
  9. 1 clove garlic, minced
  10. Salt or substitute, to taste

Directions

  1. Heat oil in saucepan over medium-high heat. Add onion, garlic, spices, and salt or substitute (if desired), and sauté 1-2 minutes, until the onion is transluscent.
  2. Add peas and vegetable broth. Cover, reduce heat to medium-low, and simmer 25 minutes, or until the peas are tender. If the mixture starts to look dry beforehand, add water as necessary, ¼ cup at a time.

Serve as is or alongside a healthy grain such as freekah or brown rice (½ cup = 1 carb exchange).

Serving size: ⅔ cup / 160 ml

Exchanges per Serving: 1 Carb, 1 Protein, 0 Fat

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Comments 13

    • Ossie-Sharon

      Hi, Isa. Exchanges are units of nutrients that are used as building blocks to compose a menu to meet nutritional needs. It is the system used by diabetic organizations, and is very helpful in optimizing metabolism.
      The exchanges have the following values:
      Carb = 15 grams of carbohydrate + up to 3 grams of protein
      Protein = 7 grams of protein + up to 5 grams of fat
      Fat = 5 grams of fat
      Vegetable = up to 5 grams of carbohydrate + up to 2 grams of protein
      Fruit = 15 grams of carbohydrate
      Sweet = 15 grams of carbohydrate + up to 5 grams of fat
      You can see our list of exchanges here: http://www.trimdownclub.com/exchanges-lists.

  4. Ossie-Sharon

    Hi, Elleoaka. Not very much. Chicken tends to be quite low in fat, so it mostly adds protein. Each 1-1/2 inch or 4 cm cube is about an ounce, which yields 7 grams of protein. To make the best of the fat that is there, we recommend pastured chicken, or chicken fortified with omega-3.

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