Pumpkin Dal
User Reviews
5.0
6 reviews
Excellent
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
35 mins
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Servings
4
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Calories
239 kcal
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Course
Main Course
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Cuisine
Indian
Pumpkin Dal
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Pumpkin Dal, or Squash Dal, is a simple yet flavorful dish that's perfect for a cozy weeknight meal. Made with fragrant spices, creamy pumpkin, and protein-rich lentils. Serve it with rice or naan bread.
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Ingredients
- 1 cup Split Pigeon Pea (Toor dal) or Red Lentils, washed
- 1 tablespoon ghee or oil use plant-based oil for vegan
- ½ tsp Cumin seeds (Jeera)
- 1/8 teaspoon asafoetida (hing)
- 10-12 Curry Leaves (Kadi Patta)
- 1 green chili pepper finely diced*
- 3/4 cup onion finely diced
- 1 inch ginger grated
- 3/4 cup tomato finely chopped
- 2 cups pumpkin peeled, deseeded, and cut into large cubes, about 350 grams
- 3 cups water
- 2 teaspoon lime or lemon juice optional
- cilantro leaves to garnish
Spices
- 1/2 teaspoon turmeric powder (haldi)
- 1/2 teaspoon Red Chili powder (Mirchi powder) mild, adjust to taste
- 1 teaspoon Coriander powder (dhaniya powder)
- 1 teaspoon salt adjust to taste
Instructions
Instant Pot Method
- Start the instant pot in SAUTE mode and heat the oil in it. Add cumin seeds, asafoetida, and curry leaves. Saute for 30 seconds until the cumin changes color.
- Then add green chili, onions, and ginger. Saute for 3 minutes until the onion is translucent.
- Add chopped tomato and spices. Stir well and saute for couple of minutes.
- Add the dal, cubed pumpkin, and water. Give it all a good stir.
- Press CANCEL and close the instant pot lid with the vent in the sealing position. Press MANUAL or Pressure Cook mode for 5 minutes.
- After the instant pot beeps, let the pressure release naturally for 10 minutes, then release the pressure manually (10-minute NPR). Open the lid.
- Add lime juice and garnish with cilantro leaves. Pumpkin Dal is ready. Serve over rice.
Stovetop Pressure Cooker Method
- Heat oil in the pressure cooker on a medium-high flame. Add cumin seeds, asafoetida, and curry leaves. Saute for 30 seconds until the cumin changes color.
- Then add green chili, onions, and ginger. Saute for 2-3 minutes until the onion is translucent. Add chopped tomato and spices. Stir well and cook for 2 minutes. Add the dal, cubed pumpkin, and water. Give it all a good stir.
- Cover the lid, turn the heat on high flame and pressure cook it until your hear two whistles. Turn off heat and let the pressure release naturally.
- Open the lid. Add lime juice and garnish with cilantro leaves. Pumpkin Dal is ready. Serve over rice.
Notes
- Make it Vegan: Replace ghee with your favorite plant-based oil to make this recipe vegan.
- Green Chili Pepper: It is optional, but I highly recommend it because it adds flavor and heat to the dal. Use Thai, birdseye, or Serrano peppers.
- Add Greens: You can add spinach, kale, or fenugreek leaves (methi) at the end after pressure cooking if you like.
- Consistency: I left the pumpkins as pieces after the dal was cooked. If you prefer a mashed consistency, you can whisk it all up for a smoother consistency.
- Other squash or veggies: I used pumpkin, but any other squash will work too. You can also replace pumpkin with zucchini in this recipe.
- Coconut Pumpkin Dal Variation: Add 1/2 cup of coconut milk at the end to make this a creamier coconut pumpkin dal.
Nutrition Information
Show Details
Calories
239kcal
(12%)
Carbohydrates
37g
(12%)
Protein
14g
(28%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
1g
Cholesterol
10mg
(3%)
Sodium
638mg
(27%)
Potassium
775mg
(22%)
Fiber
16g
(64%)
Sugar
5g
(10%)
Vitamin A
5364IU
(107%)
Vitamin C
65mg
(72%)
Calcium
67mg
(7%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 239 kcal
% Daily Value*
| Calories | 239kcal | 12% |
| Carbohydrates | 37g | 12% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 10mg | 3% |
| Sodium | 638mg | 27% |
| Potassium | 775mg | 16% |
| Fiber | 16g | 64% |
| Sugar | 5g | 10% |
| Vitamin A | 5364IU | 107% |
| Vitamin C | 65mg | 72% |
| Calcium | 67mg | 7% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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