Directions

1. In a large soup pot or Dutch oven, heat olive oil over medium heat and sauté onion for two minutes.Add garlic and sauté, stirring and making sure garlic doesn’t burn.Add mustard seeds and sauté until seeds start to pop. Add remaining spices and carrot. If the mixture is too dry, add some more olive oil. You don’t want the spices to stick and burn.
2. Add the rinsed lentils and stir to coat, about 1 minute.
3. Add water and coconut milk if using, bring to a simmer and cover.
4. Cook for 20 minutes, stirring occasionally until lentils are broken down. The daal will be thick and creamy.
5. Add salt and pepper to taste at the very end when lentils are fully cooked.
6. Serve over brown rice and garnish with chopped cilantro, toasted coconut or chopped cashews if you like.

Per serving: 169 calories, 5g fat, 1g sat fat, 22g carbohydrates, 10g protein, 43mg sodium, 11g fiber

Per serving (with lite coconut milk): 189 calories, 6g fat, 1g sat fat, 24g carbohydrates, 11g protein, 63mg sodium, 11g fiber, 87mg calcium