Coconut Apple Ginger Dal

Ingredients

• Coconut oil

  2 tbsp or 27g

• Cayenne pepper

  Spices, red or cayenne

  ½ tsp or 0.9g

• Cumin

  Spices, cumin seed

  ½ tsp, ground or 2g

• Turmeric

  Spices, ground

  ½ tsp or 1g

• Onions

  Raw

  ½ large or 75g

• Garlic

  Raw

  2 cloves, minced or 6g

• Ginger root

  Raw

  3 tbsp or 18g

• Apples

  With skin

  1 large or 223g

• Lentils

  Raw

  1 ½ cup or 288g

• Coconut milk

  Nuts, canned (liquid expressed from grated meat and water)

  2 cup or 452g

• Vegetable Broth

  From bouillons. Low sodium

  2 ½ cup or 600g

• Lime juice

  Raw

  2 tbsp or 30g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Plain yogurt

  Low fat, 12 grams protein per 8 ounce

  4 tbsp or 60g

• Fresh cilantro

  Coriander leaves, raw

  2 tbsp or 2g

Directions

1. Heat coconut oil in a large pot over medium-high heat. Add cayenne, cumin, and turmeric, stirring until fragrant, about 1 minute.
2. Add the finely chopped onion, minced garlic, and chopped ginger. Cook, stirring, until softened, about 3 minutes.
3. Add grated apple and lentils, stirring to coat.
4. Stir in coconut milk and broth. Bring to a boil, then reduce heat and simmer, stirring occasionally, until lentils are soft and dal is thick, 20-25 minutes. Add lime juice, salt, and pepper to taste.
5. Divide the dal among bowls. Top with yogurt and fresh chopped cilantro, and serve.

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