Pasta Daal

Pasta Daal is a delightful fusion dish that combines the rich flavors of Indian lentils with the comforting texture of pasta. This vegan dish is not only hearty and satisfying but also packed with protein and spices, making it a nourishing meal.

Ingredients

• Whole wheat penne pasta - 150 grams
• Red lentils (masoor dal) - 100 grams
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Tomato - 1 medium, diced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Cilantro - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste
• Vegetable broth or water - 500 ml
• Olive oil - 1 tablespoon
• Lemon juice - 1 tablespoon

Steps

1. In a pot, bring 500 ml of vegetable broth or water to a boil. Add the red lentils and cook for about 15 minutes until tender.
2. While the lentils are cooking, heat olive oil in a pan over medium heat. Add cumin seeds and sauté for 30 seconds until fragrant.
3. Add the chopped onion, garlic, and ginger to the pan, and sauté until the onion is translucent, about 5 minutes.
4. Stir in the diced tomato, turmeric powder, garam masala, salt, and black pepper. Cook for an additional 5 minutes until the tomatoes break down.
5. Meanwhile, cook the penne pasta according to the package instructions until al dente. Drain and set aside.
6. Once the lentils are cooked, combine them with the sautéed onion-tomato mixture. Adjust the consistency by adding a little more broth or water if needed.
7. Add the cooked pasta to the lentil mixture and stir well to combine. Allow to heat through for 2-3 minutes.
8. Remove from heat and stir in lemon juice and fresh cilantro before serving.

Nutrition

• Calories: 420
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein from lentils, making it a great vegan source of energy.
• Rich in fiber, which aids in digestion and promotes a healthy gut.

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