1. Hemp Seeds
2. Goji Berries
4. Spirulian/Blue Green Algae
5. Pure Synergy
9. Greens and veggies
10. Sprouted Nuts and Seeds
Indian Mango Dal
- 1 cup yellow lentils
- 4 cups water
- 1 teaspoon salt, divided
- 1/2 teaspoon ground turmeric
- 1 tablespoon canola oil
- 1/2 teaspoon cumin seeds
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper
- 2 mangoes, peeled and diced
- 1/2 cup chopped fresh cilantro
- Place lentils in a colander and rinse until the water runs clear. Combine lentils, 4 cups water, 1/2 teaspoon salt and turmeric in a large saucepan. Bring to a boil. Reduce heat to a simmer, partially cover and cook, stirring occasionally, for 15 minutes.
- Meanwhile, heat oil in a large nonstick skillet over medium heat. Add cumin seeds and cook until fragrant and starting to brown, about 30 seconds. Add onion; cook, stirring, until soft and beginning to brown, 4 to 6 minutes. Add garlic, ginger, coriander, cayenne and the remaining 1/2 teaspoon salt and cook, stirring, for 1 minute more.
- Stir the garlic mixture and mangoes into the lentils. Return to a simmer; cook, stirring occasionally, until the lentils are falling apart, 10 to 15 minutes more. Stir in cilantro.
Per serving: 186 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 398 mg sodium; 511 mg potassium.
Nutrition Bonus: Folate (45% daily value), Vitamin C (40% dv), Iron (20% dv), Vitamin A (15% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 fruit, 1 lean meat, 1/2 fat