5 from 93 votes
Golden Red Lentil Dal
Golden Red Lentil Dal is a simmered lentil dish flavored with mustard, cumin, nigella, fennel, fenugreek seeds, turmeric, and cayenne. Spinach is added near the end to provide freshness and color. The dal can be served as soup or over rice, with optional ingredients to adjust creaminess and taste.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
2
Calories:
193 kcal
Course:
Soup
Cuisine:
Indian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 193
% 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.