Curried Red Lentil Dal

Warmly spiced red lentils simmered with coconut milk and garam masala.

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Nutrition (per serving)

Why this fits a diabetes-friendly diet

At 56g of carbs per serving, it's worth pairing with protein or fat and watching portion size to keep the resulting blood sugar rise gradual, and its estimated glycemic index of ~30 means the carbs it does have tend to digest slowly rather than spiking blood sugar fast, and 21g of protein per serving also helps slow digestion and blunt any post-meal rise, and 11g of fiber per serving adds the same slowing effect.

• 3/4 cup red lentils
• 3/4 cup coconut milk
• 1 cup low-sodium vegetable broth
• 1/2 medium onion
• 2 clove garlic
• 1 tsp ginger
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1 tbsp olive oil

Instructions

1. Sauté onion, garlic, and ginger in olive oil 3 minutes.
2. Stir in garam masala and turmeric.
3. Add lentils, coconut milk, and broth; simmer 20 minutes until lentils are soft.
4. Season and serve.