5 from 3 votes
Instant Pot Dal
Instant Pot Dal is easy to make and full of delicious aromatic spices.
Prep Time
5 mins
Cook Time
9 mins
Servings:
6
Calories:
311 kcal
Course:
Lunch, Dinner
Cuisine:
Indian, American
Ingredients
Ingredients:
- 1 onion peeled and finely chopped
- 1 tablespoon coconut oil
- 1 teaspoon Garlic puree
- 1 teaspoon ginger puree
- 1 teaspoon ground coriander
- 1 teaspoon cumin ground
- 1 - 2 teaspoons garam masala
- 1/2 teaspoon Turmeric ground
- salt to taste
- 2 cups yellow split pea rinsed, 256g
- 3 tomato chopped
- 4 cups water 1000ml
- 1/2 cup coconut milk 125ml
Instructions
- Set Instant Pot to sauté and add oil to Instant Pot insert.
- Once heated, add the onion and 1 tablespoon of water.
- Sauté for about 5 minutes until softened.
- Switch the Instant Pot off and stir in the garlic, ginger, coriander, cumin, Garam Masala, turmeric and salt. Stir together for about a minute, until fragrant.
- Next add in the split peas, tomatoes, and water. Mix, making sure to scrape the bottom of the Instant Pot insert to avoid the burn message.
- Add in the coconut milk, but do not stir in.
- Place the lid on and turn the value to the sealing position. Set for 9 minutes on high on manual /pressure cook (depending on the Instant Pot model).
- When done, allow for a full natural pressure release.
- Open the lid, stir, and then ladle into bowls.
- 10. To serve, swirl in some coconut milk and add some fresh lime wedges.
Cup of Yum
Notes
- There are 4 Blue Plan SmartPoints in a serving .
- If not following a vegan diet, you can add ghee or butter to your dal.
- Change it up! You can swap in green split peas for the yellow lentils. Or if you prefer to make it with red lentils, reduce the cook time to 8 minutes.
- Feel free to add more or less spices to customise the spice base to suit your taste.
- Like a little heat? Feel free to add some chillis or a bit of cayenne pepper.
Nutrition Information
Calories
311kcal
(16%)
Carbohydrates
45g
(15%)
Protein
17g
(34%)
Fat
8g
(12%)
Saturated Fat
6g
(30%)
Sodium
25mg
(1%)
Potassium
875mg
(19%)
Fiber
18g
(72%)
Sugar
8g
(16%)
Vitamin A
610IU
(12%)
Vitamin C
11.8mg
(13%)
Calcium
58mg
(6%)
Iron
3.7mg
(21%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 311
% Daily Value*
| Calories | 311kcal | 16% |
| Carbohydrates | 45g | 15% |
| Protein | 17g | 34% |
| Fat | 8g | 12% |
| Saturated Fat | 6g | 30% |
| Sodium | 25mg | 1% |
| Potassium | 875mg | 19% |
| Fiber | 18g | 72% |
| Sugar | 8g | 16% |
| Vitamin A | 610IU | 12% |
| Vitamin C | 11.8mg | 13% |
| Calcium | 58mg | 6% |
| Iron | 3.7mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.