Slow-Cooker Squash, Millet & Lentil Dal with Herbed Yogurt

This slow-cooker dal recipe has a range of pleasing textures: red lentils and millet break down as they cook, and the toor dal, which are split pigeon peas, stay toothsome. Look for all three ingredients at Indian markets or natural-foods stores. The crock pot does most of the work for this healthy vegetarian recipe, and a quick herbed yogurt added just before serving brightens up the flavors. Bonus: Both the dal and the yogurt can be made ahead and the leftovers are wonderful.

Liana Krissoff
Source: EatingWell Magazine, September 2019

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Recipe Summary

active:
30 mins
total:
8 hrs 30 mins
Servings:
8

Nutrition Profile:

Nutrition Info
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Ingredients

Herbed Yogurt

Directions

  • Combine squash, lentils, toor dal, millet, chile powder, coriander, 1 1/2 teaspoons salt, cumin, turmeric and pepper in a 4- to 7-quart slow cooker. Add water and cover. Cook on Low for 8 hours or High for 4 hours.

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  • Meanwhile, prepare herbed yogurt: Whisk yogurt, 3/4 cup cilantro, mint and a pinch of salt in a medium bowl. Refrigerate until ready to serve.

  • Just before serving, heat ghee (or oil) in a small skillet over medium heat. Add curry leaves (if using), cumin seeds, mustard seeds and asafetida; cook, stirring, until the seeds start to pop and darken in color, about 30 seconds; immediately scrape into the slow cooker and cover.

  • Add corn to the pan and cook over medium heat, stirring frequently, until just tender, 2 to 3 minutes. Add the corn to the slow cooker and gently stir to combine. Serve topped with the yogurt and garnished with cilantro, if desired.

Tips

Tips: Made from Indian Kashmiri chiles, Kashmiri chile powder has mild heat and a vibrant red hue. Look for it at Indian markets or online. For a substitute, use regular chili powder.

Used in Indian and Middle Eastern cooking, asafetida (as-uh-fet-i-duh) is known for its distinct, slightly sulfurous aroma that works synergistically with other spices to enhance them--similar to the way anchovies can amp up a dish's flavor without you knowing they're there. You can find the spice at Indian markets or online.

Curry leaves are native to South Asia. They have a faint citrusy flavor. Find fresh curry leaves in the produce section (and sometimes in the freezer) at Asian markets and some natural-foods stores. Freeze extra leaves airtight for up to 2 months.

To make ahead: Refrigerate dal (Step 1) for up to 2 days. Refrigerate herbed yogurt (Step 2) for up to 2 days.

Equipment: 4- to 7-qt. slow cooker

Nutrition Facts

Serving Size:
1 cup dal & 1/4 cup herbed yogurt
Per Serving:
306 calories; protein 14g; carbohydrates 48.5g; dietary fiber 8g; sugars 6.9g; fat 7.7g; saturated fat 3.9g; cholesterol 15.5mg; vitamin a iu 8008.9IU; vitamin c 18.8mg; folate 157.3mcg; calcium 163.9mg; iron 4.2mg; magnesium 97.8mg; potassium 826.3mg; sodium 501.9mg.
Exchanges:

3 starch, 1 lean protein, 1/2 fat
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