When I’m looking for an easy but flavorful dinner idea, I often think of dal. Served with a whole grain and some greens, it makes a delicious weeknight meal.

This time I wanted to include a green vegetable right in the dal for even more nutrition, so I adapted a recipe from Madhur Jaffrey that combines red lentils and cabbage. I’ve given the dish more complex spicing, with the addition of mustard seeds, asafetida and fenugreek, but it’s still a mild-ish, kid-friendly dal. If you don’t have the asetfetida and fenugreek don’t fret, it will still be fine – but those spices are worth seeking out, as they provide a nice authentic Indian flavor.

I served this dal with quinoa and a simple arugula salad with a lime and cilantro vinaigrette. Not exactly an Indian spread, but it all went together really well.

Of course, red lentils are an excellent source of protein – without the fat of meat – and they’re rich in fiber, folate, Vitamin A and other nutrients. The protein and fiber of lentils makes you feel fuller longer, so in addition to being heart-healthy, they are also a great choice if you’re watching your weight. All of which makes me wonder, why do Americans seem to ignore lentils, while they’re ubiquitous in many other cultures? Get on the lentil train, people!

Red Lentil Dal With Cabbage
Adapted from Madhur Jaffrey, Indian Cooking

11/2 cups red split lentils (masoor dal), picked over, washed and drained
5 cups water
3 tablespoons high-oleic safflower oil
½ teaspoon black mustard seeds
1 tablespoon minced fresh ginger
3 cloves garlic, finely minced
3 small dried red chili peppers
1 medium onion, peeled and thinly sliced
½ small head of green cabbage, cored and thinly sliced or shredded (4-5 cups)
1 1/4 teaspoons ground cumin (preferably freshly ground)
1/2 teaspoon ground turmeric
½ teaspoon coriander or garam masala
Pinch asafetida (see note above)
1 teaspoon dried fenugreek leaves (see note above)
1 cup finely chopped or crushed tomatoes (I used Pomi chopped tomatoes)
1 teaspoon salt
Freshly squeezed lime juice, optional

Put the lentils and water into a medium saucepan and bring to a boil. Reduce heat and simmer for about 20 minutes, until lentils are very soft.

Heat the oil over medium heat in a large skillet. Add ginger, garlic, mustard seeds and red chili, and cook for 1 minute. Add onion and cabbage and cook, stirring frequently, for 10 minutes until slightly browned. Stir in cumin, turmeric, coriander or garam masala, asafetida, fenugreek and salt and cook for 30 seconds. Add tomatoes. Cook for 5 minutes, stirring frequently.

Add the cabbage mixture to the cooked lentils. Simmer 5 minutes. Taste, and if you want to add a bit more zip without adding more salt, squeeze in a little lime juice. Let the dal sit and thicken for 10 minutes or more, and reheat as necessary before serving.

Serves 4

 
The hint of spring we experienced this weekend made me look forward to the summer ahead, and our annual trip to Downeast Maine. And from there it wasn’t a big jump for me to think about baking something with blueberries. However, I’m seriously cutting back on sweets – so my usual muffins were out. It had to be something a bit more on the savory side.

So with St. Patrick’s Day coming up, I thought I’d try a riff on my whole-grain Irish soda bread. I stepped away from tradition with the addition of dried Maine blueberries and olive oil. I also used a combination of Greek yogurt and skim milk instead of the usual buttermilk. Worked like a charm, and added protein to boot.

Best of all, this bread is chock full of whole grains including steel-cut oats and toasted wheat germ. And there’s very little sugar – so enjoy it without guilt.

Irish Soda Bread with Wild Blueberries

3 1/4 cups white whole wheat flour
¾ cup steel-cut oats
¼ cup toasted wheat germ
1 1/2 tsp. baking soda
1 t. baking powder
1 tsp. salt
1 cup nonfat greek yogurt
1 cup fat-free milk
1 tablespoon extra virgin olive oil
2 teaspoons molasses (I used blackstrap)
1 tablespoon sugar
¾ cup dried wild blueberries

Heat the oven to 375 degrees.

Mix the flour, oats, wehat germ, baking soda, baking powder and salt in a large bowl.

In a separate bowl, whisk the yogurt, milk, olive oil, molasses and sugar. Stir into the dry mixture along with the blueberries, mixing only until the dough just comes together. Transfer to a floured surface and gently form into a round loaf.

Place on a lightly greased cast iron skillet or baking sheet (if you use a skillet, the loaf shouldn’t be quite as large as the pan.) Score a deep X in the top of the dough. Bake for 40-45 minutes, or until the loaf sounds hollow when you tap the bottom. Cool before slicing.