red lentil dahl (sattvic masoor dal)
User Reviews
5
red lentil dahl (sattvic masoor dal)
Description
Red lentil dahl (sattvic masoor dal) is prepared by tempering mustard seeds in hot oil, then adding minced ginger, dried chilies, toasted cumin seeds, and a blend of ground spices including coriander, asafoetida, turmeric, cardamom, and cinnamon. After the spices bloom and release their aromas, diced tomatoes, curry leaves, and cilantro are sautéed until tomatoes soften. Red lentils and vegetable broth or water are added next, and the mixture is simmered covered for 60-75 minutes until the lentils are fully cooked and tender.
The slow cooking allows flavors to meld, producing a warm, earthy, and subtly spicy dish. The finishing texture is creamy with occasional soft tomato pieces and aromatic curry leaves providing bursts of flavor.
This dahl serves well as a comforting vegetarian main or side dish, enjoyed plain or with rice or flatbread. Optional garnishes include unsweetened vegan yogurt or canned coconut milk for creaminess, Kashmiri red chili powder for added heat, and fresh cilantro leaves for brightness.
For faster preparation, the recipe can be adapted for pressure cookers or Instant Pots following specific guidance.
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon mustard seeds
- 1 tablespoon ginger minced
- 2 dried hot chilies or more to taste
- 1 teaspoon cumin seeds toasted
- 1 teaspoon ground coriander
- ½ teaspoon asafoetida asafoetida powder
- ½ teaspoon turmeric powder
- ½ teaspoon ground cardamom
- ½ teaspoon cinnamon
- 1 teaspoon salt or to taste
- 1 tomato diced, medium
- 12 curry leaves optional
- ⅓ cup cilantro minced
- 4 cups vegetable broth unsalted; or water
- 1 cup red lentils masoor dal, rinsed and picked through, split
Optional to garnish
- unsweetened vegan yogurt or canned coconut milk; a few spoonfuls
- Kashmiri red chili powder
- cilantro leaves
Instructions
- Thoroughly wash and sort through the red lentils to ensure they are free from foreign contaminants. Set the clean lentils aside to drain in a mesh strainer.
- Heat the oil in a pot over high heat. This usually takes around 60 seconds, depending on how thick the metal of your pot is. Once the oil is hot, add the mustard seeds and cook them until they pop and sputter rapidly.
- Add the ginger, diced chilies, aromatic spices, and salt to the pot and reduce the heat to medium. Stir the ingredients together and cook for approximately 90 seconds until the spices become fragrant and emit their aroma.
- After the spices are fragrant, add the diced tomato, curry leaves, and cilantro. Sauté the mixture for about 3-4 minutes until the tomatoes begin to break down.
- Add the red lentils along with the water or broth into the pot.
- Once the mixture has reached a boil, cover the pot with a lid and reduce the heat to a simmer. Let the dahl cook for 60-75 minutes, opening the lid to stir occasionally, until the lentils become tender and start to fall apart. If you want a smoother dahl, you can cook it longer (up to 2 hours), adding water as needed to keep it from drying out or becoming too thick.
- When the dahl is fully cooked, transfer it to an attractive serving bowl. If desired, stir in a couple of spoonfuls of unsweetened vegan yogurt or full-fat coconut milk. Lightly dust the dahl with Kashmiri red chili powder for an extra kick, and garnish with fresh cilantro leaves to elevate the flavor and add a pop of color.
Notes
- You can prepare this dahl in an Instant Pot by following appropriate pressure cooking guidelines for lentils to reduce cooking time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Servings
Amount Per Serving
Calories 163 kcal
% Daily Value*
| Calories | 163kcal | 8% |
| Carbohydrates | 24g | 8% |
| Protein | 10g | 20% |
| Fat | 3g | 5% |
| Saturated Fat | 0.5g | 3% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 470mg | 20% |
| Potassium | 430mg | 9% |
| Fiber | 12g | 48% |
| Sugar | 1g | 2% |
| Vitamin A | 388IU | 8% |
| Vitamin C | 54mg | 60% |
| Calcium | 45mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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