Simple & Healthy Lentil Dal

I grew up eating red lentils, but only in the last 10 years or so started eating brown and green lentils. Because the latter have the outer skin/hull on, they have more fiber. They also don’t get mushy as easily as red lentils. Apart from the fact that these are so readily available and are very cheap (less than a dollar at Walmart and Target), they have several health benefits
In India, dal is the word for split pulses and also the soupy dish made using those pulses. So, in this recipe, I refer to the soupy dish when I say dal.

Health benefits of Lentils

• 116 cal
• 9.06 gm protein
• 0.38 gm of fat
• 20.13 gm carbohydrates (7.9 gm fiber and 1.8 gm sugar)

Ingredients for Lentil dal

• 1 lb brown or green lentils, washed
• Water
• Salt
• Cayenne pepper
• Turmeric
• 1 tsp ground cumin
• 1 medium or ½ large yellow or red onion, finely diced
• 5 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1-2 tbsp ghee or oil
• 1 tbsp chopped cilantro

Instructions for preparing Lentil dal

• Set the Instant Pot on saute setting. 

• Add the oil and ⅔ of the chopped onions. Stir occasionally so that the onion pieces brown evenly.

• Add chopped garlic and grated ginger and brown for a couple of minutes.

• Add the dry spices and stir for 1-2 minutes.

• Add the lentils and remaining chopped onion and stir for 2 minutes.

• Add the water.

• Close the instant pot and set it for 5 minutes manual pressure. Make sure the vent is closed.

• When the time is up, let the pressure release naturally.

• Serve in a dish and garnish with the cilantro.

Accompaniments

Looking for more plant based or gluten free dishes? Check out my recipes for Quinoa Salad and Hummus.

Let me know in the comments or by email (contact me form) if you are interested in learning how to make more healthy Indian dishes. Would you be interested in a course or a Zoom class?

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