Golden Red Lentil Dal
User Reviews
5
Golden Red Lentil Dal
Description
Golden Red Lentil Dal starts with washing and soaking red lentils. Whole spices including mustard, cumin, nigella, fennel, and fenugreek seeds are briefly toasted in oil to release aromas. Ground turmeric and cayenne powder are added, followed by the lentils to roast lightly. Water and salt are added to cook the lentils until soft. Toward the end, chopped spinach is folded in to wilt and add a fresh green element.
This dal offers a balance of warmth from the ground spices and heat from cayenne, with a mild tang from optional tomato or non-dairy yogurt additions. Its texture ranges from soupy to thick, depending on liquid amount and cooking time. The combination of seeds and spices contributes complex flavor and aroma typical of spiced lentil dishes.
Serve as a comforting soup or ladle over rice for a nourishing meal. Adjust salt and heat levels according to preference.
One suggested variation is to include fresh turmeric when adding spinach for additional color and flavor. Alternatives to nigella and fenugreek include sautéed onion and garlic to build flavor depth.
Ingredients
- 1/2 cup red lentils washed and drained well
- 1 teaspoon neutral cooking oil generic cooking oil
- 1/2 teaspoon mustard seeds
- 1/3 teaspoon cumin seeds
- 1/3 teaspoon nigella seeds
- 1/8 teaspoon fennel seeds optional
- 1/8 teaspoon fenugreek seeds
- 1/2 teaspoon ground turmeric quantity or more
- 1/3 teaspoon cayenne pepper or more
- 2/3 teaspoon salt or more
- 2 1/2 cups of water
- 1 cup spinach or quick cooking baby greens, chopped or baby
Instructions
- Wash the lentils and drain and keep aside.
- Heat oil in a saucepan over medium heat. When the oil is hot, add the whole spices in the order, Mix and let them start to pop.
- Add turmeric and cayenne and give it a quick mix. Add the washed and drained lentils, mix and roast for a minute. At this point, you can add in finely chopped veggies of choice.
- Add water and salt and mix in. Partially cover and cook for 15 to 20 minutes or until lentils are cooked to preference.
- Fold in the spinach or baby greens. Taste and adjust salt and heat. Simmer for 2 minutes or so. You can also add in 1 chopped tomato at this point or some non-dairy yogurt to make your red lentil dal creamy. Serve as soup or over rice.
Notes
- Fresh turmeric root can be peeled and grated into the dal along with the spinach for additional flavor.
- If nigella and fenugreek seeds are unavailable, sauté chopped onion and garlic after toasting other spices until translucent.
- Nutritional information applies to a single serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 193 kcal
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 28g | 9% |
| Protein | 12g | 24% |
| Fat | 3g | 5% |
| Sodium | 176mg | 7% |
| Potassium | 513mg | 11% |
| Fiber | 14g | 56% |
| Sugar | 1g | 2% |
| Vitamin A | 1530IU | 31% |
| Vitamin C | 6.2mg | 7% |
| Calcium | 49mg | 5% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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