Chick Pea Dal

Yields: 6 (1.5-cup) servings | 6 pts per serving

My rating:

The great thing about Indian food is that it's flavored with vegetables and spices rather than fat! If you love curry, you will love this low-fat and flavorful Indian dish!

Ingredients:

2 (14.5 oz) cans diced tomatoes, rinsed and drained
2 large onions, coursely chopped (about 1.5 cups)
2-inch piece fresh ginger, peeled and coursely chopped (Do not use ground!)
1.5 Tb curry powder, or to taste
2 (15-oz) cans chick peas, drained and rinsed
2 (6-oz) containers fat-free plain yogurt
1 cup dry brown basmati rice (yields 3 cups cooked)
Cilantro and slivers of ginger to garnish (optional)

Directions:

Prepare rice as directed on package. Only use water when preparing. Do not add optional ingredients such as butter or oil.

Rinse and drain tomatoes. Put tomatoes, onion, and ginger in blender or food processor and puree until smooth. Transfer the mixture to a large skillet. Stir in curry powder and cook over medium heat, stirring occassionally, for 5 minutes. Reduce heat to low. Rinse and drain chick peas. Stir chick peas into curry mixture. Cook, stirring occassionally, until heated through. Season with salt to taste.

Spoon 1/2 cup of rice onto each plate, topped with 3/4 cup of the dal. Garnish each serving with 2 Tb yogurt. (Note that the mixture will taste VERY strong without the yogurt on top!) You can also garnish with fresh cilantro and slivers of fresh ginger if you want.

Yields: 6 (1.5-cup) servings

Nutritional Info: (per serving) 318.5 calories, 2.73 g. fat, 9.5 g. fiber (6 points per serving)

Original Source: Vegetarian Times Magazine, March 2005 (I altered this recipe by adding the yogurt & changing the serving size suggestion.)