Servings
Font
Back
5.0 from 51 votes

Handi Lentils Creamy Indian Dal

Handi Lentils. Brown lentils in a rich and fragrant spiced onion bell pepper tomato yogurt sauce! Serve with rice or naan. Naturally Gluten free - Nut-free version included. Oilfree and Onion-free options This Handi Dal will taste phenomenally after resting a couple of hours or next day.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4
Calories: 171 kcal
Course: Main Course
Cuisine: American

Ingredients

Lentils:
  • 1/2 cup brown lentils (Sabut Masoor) dry uncooked , or use green or other lentils
  • 2 cups water
  • 1/2 teaspoon salt
  • 1 green chili chopped serrano or Indian Chile for hot, or use 1 tablespoon chopped mild green chili
  • 1 cup root vegetables such as carrots, sweet potato, parsnip, or a mix of choice
For the sauce:
  • 1 teaspoon oil
  • 1/2 teaspoon panch phoron , Indian bengali 5 spice, see notes to make your own
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon smoked paprika or cayenne or Indian red chili powder
  • a good pinch of cinnamon, clove powder, and black pepper
  • 1/2 teaspoon dried fenugreek leaves
  • 1 cup chopped onion
  • 1 cup chopped bell pepper chopped small
  • 2 ounces or 1/4 cup of tomato puree
  • 3 tablespoons yogurt or cashew cream or other non-dairy cream or use thick non dairy milk such as oat milk
  • cilantro , lemon juice, non dairy yogurt or thick non dairy milk for garnish

Instructions

    Cup of Yum
  1. Cook the lentils: Wash the lentils and soak for 10 minutes then drain and add to a saucepan with the water, chilies, vegetables, and salt and cook over medium heat partially covered, until the lentils are cooked to preference. Or pressure cook in the instant pot with 1.5 cups water for 14 minutes for brown lentils and 16 for green lentils. Let the pressure releas naturally
  2. Make the sauce: Heat oil in a skillet over medium heat. Once the oil is hot, add the panch phoron and cook until the cumin seeds smell fragrant or the mustard seeds start sputtering.
  3. Add in all the ground spices and fenugreek leaves and mix. Then add in the onion and a good pinch of salt and cook until the onion is translucent. Then add the peppers and cook for 2 minutes.
  4. Then add in the tomato puree and yogurt and a good pinch of salt and mix in and bring to a good simmer.
  5. Then add in your cooked lentils with any remaining liquid and 1/2 cup of water. Mix well and bring to good boil. Taste and adjust salt and flavor. Adjust consistency by adding more water if needed or simmer for another 2 mins if you want it thicker.
  6. Garnish with cilantro and some lemon juice and optionally drizzle some yogurt or non dairy cream. Serve with roti, Naan, flatbread (regular or glutenfree) or rice.Store refrigerated for upto 3 days. Can be frozen for upto 2 months in an airtight container.

Notes

  • Make your own panch phoron:  mix 1 teaspoon each of mustard seeds, fennel seeds, cumin seeds, fenugreek seeds, and nigella seeds and store. use 1/2 teaspoon of the mix . Use whichever spices you have. If you don’t have nigella seeds, use dried onion flakes.
  • To make this nut-free, just omit the cashew cream and use nutfree non Dairy yogurt.
  • To make this Oilfree: toast the whole spices on a dry skillet until cumin seeds change color, then immediately add 2-3 tablespoons of broth. Then add ground spices and bring to a boil, add onion and continue with the recipe. 
  • To make this without Onion: substitute the onion with peeled and thinly sliced zucchini. recipe is garlic free. 

Nutrition Information

Calories 171kcal (9%) Carbohydrates 30g (10%) Protein 9g (18%) Fat 2g (3%) Saturated Fat 1g (5%) Sodium 372mg (16%) Potassium 562mg (16%) Fiber 11g (44%) Sugar 6g (12%) Vitamin A 3618IU (72%) Vitamin C 59mg (66%) Calcium 66mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 171

% Daily Value*

Calories 171kcal 9%
Carbohydrates 30g 10%
Protein 9g 18%
Fat 2g 3%
Saturated Fat 1g 5%
Sodium 372mg 16%
Potassium 562mg 12%
Fiber 11g 44%
Sugar 6g 12%
Vitamin A 3618IU 72%
Vitamin C 59mg 66%
Calcium 66mg 7%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.