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🍽️ Creamy Lentil Dal with Fresh Mint Yogurt Sauce

289 kcal · 30 min · 4 servings

Ingredients

• 200 g red lentils
• 20 g ginger (1 piece)
• 1 yellow bell pepper
• 3 tbsp coconut oil
• 1 tbsp mustard seeds
• 0.5 tsp turmeric powder
• 0.5 tsp ground cumin
• 0.5 tsp ground coriander
• 2 pinches ground cardamom
• 4 sprigs mint
• 150 g Greek yogurt (10% fat)
• salt

Instructions

1. 1. Rinse the lentils under running water in a sieve.
2. 2. Peel the ginger and chop it finely.
3. 3. Wash the bell pepper, halve it, remove the core, and dice the flesh into small cubes.
4. 4. Heat the oil in a pot.
5. 5. Add the chopped ginger and the bell pepper cubes to the hot oil.
6. 6. Sauté the vegetables over medium heat for 3 minutes.
7. 7. Add the rinsed lentils to the pot.
8. 8. Sprinkle the spices over the lentils.
9. 9. Stir everything for 2 to 3 minutes until fragrant.
10. 10. Pour in enough water so that it stands about 2 centimeters above the lentils.
11. 11. Let the dal simmer over low heat with the lid closed for about 25 minutes.
12. 12. Check if the lentils are soft and the sauce has become creamy.
13. 13. Wash the mint and shake it dry.
14. 14. Chop about half of the mint finely.
15. 15. Mix the chopped mint with the yogurt.
16. 16. Season the dal to taste with salt.
17. 17. Fill the dal into bowls.
18. 18. Spread some of the mint yogurt sauce over the dal.
19. 19. Sprinkle the dish with the remaining whole mint leaves.
20. 20. Serve the remaining yogurt on the side.

Nutrition per serving

• kcal: 289
• Protein: 14 g · Fett/Fat: 13 g · Carbs: 30 g