Lentil Barley Dal
Ingredients
- 1 pound bag of lentils, washed and picked over ⓘ
- 7 cups water ⓘ
- 1 tablespoon coconut oil
- 1 large yellow onion, diced ⓘ
- 1 red pepper, diced ⓘ
- 5-6 garlic cloves, finely chopped ⓘ
- 2 inch piece of ginger, finely chopped ⓘ
- 2 tablespoons curry powder, toasted in a small pan over low heat ⓘ
- 1 pinch yellow mustard seeds, toasted with curry powder in a small pan over low heat ⓘ
- 1/2 cup salsa (1 28oz. can tomatoes whizzed in blender with 1 bunch cilantro with salt to taste and juice of 1 lime) ⓘ
- 1 can coconut milk ⓘ
- 1/3 cup pearled barley ⓘ
- 2-3 teaspoons salt ⓘ
Instructions
- In a large pot combine the lentils and water and bring to a boil. Turn heat to low, cover, and cook for about 30 minutes. In a dry frying pan over low heat, toast the curry powder and mustard seeds until fragrant. Remove from heat and transfer to a small bowl.
- In the frying pan that the spices were toasted in, melt the coconut oil over medium-high heat and saute the onions, garlic, and ginger until onions are translucent. Add the red pepper and cook for about another 10 minutes. Add the curry powder and mustard seeds to the vegetables and cook for a few minutes. Add in the salsa and coconut milk and bring to a boil. Lower the heat and simmer while the lentils are cooking.
- Add the vegetables and coconut milk mixture to the lentils. Pour in the pearled barley and bring to a boil again. Add the salt and pepper. Knock the heat back to low and cook for about 20 minutes.
- If adding spinach/greens/herbs add them before serving.
Nutrition & Diet Analysis (per serving)
656
kcal
33% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).