Split Red Lentil Daal
Prep
10 mins
Cook Time
25 mins
Servings
4
This delightful Indian dish is a regular feature in our Monday meals. It boasts incredible flavor, brings comfort, and is crafted with a handful of wholesome, nutritious ingredients. What's even better, it can be prepared and ready to savor in under 30 minutes, requiring minimal hands-on effort!
You can enjoy this daal with roti, spoon it over rice or quinoa, or simply savor it as a soup. Regardless of your preference, consider pairing the daal with a side of salad or vegetables and plain yogurt (refer to my homemade yogurt recipe Homemade yogurt recipe.
Key Ingredients:
Red Lentils: Packed with protein, fiber, and essential nutrients, red lentils form the heart of this dish. They contribute to sustained energy and promote a feeling of fullness.
Tomatoes: Bursting with antioxidants and vitamins, tomatoes add a vibrant touch to our daal while providing immune-boosting benefits.
Turmeric: Known for its anti-inflammatory properties, turmeric not only lends a warm, golden hue but also contributes to the overall well-being of your body.
Cumin Seeds: A fragrant spice that not only elevates the flavor profile but also brings digestive benefits and a dose of iron.
Onion, Garlic, and Ginger: These aromatic trio not only enhance the taste but also introduce a myriad of health benefits, including immune support and improved digestion.
Cilantro: A fresh and vibrant herb that not only adds a burst of flavor but also provides antioxidants and aids digestion.
Optional: Chili Powder: For those who crave a hint of spice, chili powder can be added, offering metabolism-boosting properties and an extra kick.
Health Benefits:
Rich in Plant Protein: Ideal for vegans and vegetarians, this daal serves as a protein powerhouse, promoting muscle health and satiety.
Heart-Healthy: The combination of lentils, tomatoes, and spices contributes to heart health, with ingredients known for supporting cardiovascular well-being.
Anti-Inflammatory: Turmeric and cumin seeds bring anti-inflammatory properties, potentially aiding in reducing inflammation within the body.
Digestive Wellness: The inclusion of ginger, garlic, and cumin supports healthy digestion, making this daal not just delicious but also easy on the stomach.
Enjoy!
XO,
Bobbielee
Ingredients
- 1 cup dried, split red lentils (sorted and rinsed)
- 3 3/4 cups water
- 2 ripe tomatoes, diced
- 1 tsp turmeric powder
- 4 tbsp of water (more as needed)
- 3/4 tsp cumin seeds
- 1 yellow onion, diced small
- 3 cloves garlic, peeled and minced
- 1/2 inch piece ginger, peeled and minced or grated
- 1/2 tsp chili powder (optional)
- salt and pepper to taste
- 1/2 cup fresh cilantro, rinsed and chopped
Directions
Begin by placing the lentils in a bowl, sorting through them to remove any small stones or grit. Rinse the lentils thoroughly and set them aside.
In a medium saucepan, combine water, lentils, tomatoes, and turmeric. Stir the ingredients together and bring the mixture to a rolling boil over medium-high heat. Once boiling, stir the daal and reduce the heat to medium. Cook uncovered for about 10-15 minutes, stirring occasionally.
Lower the heat to a simmer, cover the pan, and allow the daal to cook until the lentils are soft, approximately 10 minutes. Stir occasionally and smash some of the lentils against the side of the pan until the daal achieves a thick soup-like consistency. Remove from heat.
Prepare the spices by heating water in a small skillet over medium heat. Add cumin seeds and cook for 10-15 seconds, ensuring they do not burn. Add diced onion, garlic, and ginger. Cook for 4-5 minutes until the onion becomes translucent, stirring frequently. If using chili powder, add it now and stir.
Combine the spice/onion mixture with the cooked red lentils and stir thoroughly. Cook for an additional 5 minutes over low heat, allowing the daal to meld together.
Serve the daal warm with your choice of accompaniment such as roti, rice, quinoa, or enjoy it as a soup. Garnish with cilantro when serving.
Store any leftovers in the refrigerator for 2-3 days.
Share the love
#fiber
#plantbased
#vegetarian
#soup
#lentils
#indian
#protein rich vegan meal
#Easy plant-based cooking
#healthy meals
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