Recipe: Nepali Style Dal and Rice (Dal Bhat)

Dal and Rice (Dal Bhat)
serves 7

Note: This is the staple of Nepali diet, at least the part of Nepal around Kathmandu and the Kali Gandaki trail. This is very digestible. Nepali comfort food. I like using the small red/orange dal but one can use small yellow dal, too. They are quick cooking, taking only about 30 minutes to simmer.



Ingredients:

1 cup dal 200 g:              .74
1 tomato  10 oz:              .43

1 onion    10 oz:              .62

2 Tbsp. olive oil:             .19

1 tsp. tumeric:                  .01
½ oz. garlic:                     .06
2 oz. canned chiles           .29
½ tsp. paprika:                  .01
½ tsp. cumin:                    .01

Ginger, fresh:                    .10

1 ¾ c. cooked brown rice: .49

Cilantro, chopped              .10

            Total:                 $3.05 for 7 servings = $.43/serving

Soak dal in water for 20 minutes. Drain. Add dal to a pot, cover with water and simmer over low flame, stirring occasionally, until it begins to fall apart. 

Chop onion, mince garlic. Heat oil in a frying pan, saute onion and garlic until onion begins to soften. Chop tomato, mince fresh ginger, add to onion/garlic mixture. Add paprika, tumeric, and saute briefly. Add to dal, stir. Add chiles. Simmer 15 minutes to let flavors blend. Remove from heat. Serve in a bowl over 1/4 cup cooked brown rice, garnish with chopped fresh cilantro.

Nutritional information per serving:

Calories:           189

Protein:             10 g.

Carbohydrates:  39 g.

Fiber:                 10 g.

Fat:                       5 g.