Introduction
Red Lentil Dhal is a traditional Indian dish featuring tender red lentils cooked in a fragrant blend of spices such as cumin, turmeric, and garam masala. It’s a nutritious, high-protein, and fiber-rich meal that’s both comforting and filling. Dhal can be enjoyed on its own, with rice, or alongside naan, making it a versatile dish for any occasion.
Ingredients
- 1 cup red lentils (rinsed and drained)
- 1 medium onion (finely chopped)
- 2 cloves garlic (minced)
- 1-inch piece of ginger (minced)
- 2 tomatoes (chopped)
- 1 tsp ground turmeric
- 1 tsp cumin seeds
- 1 tsp ground coriander
- 1 tsp garam masala
- 1/2 tsp ground chili powder (adjust to taste)
- 4 cups water or vegetable broth
- 1 tbsp ghee or vegetable oil
- Salt (to taste)
- Fresh cilantro (for garnish)
- Lemon wedges (for serving)
- 2 tbsp ghee or vegetable oil
- 1 tsp cumin seeds
- 1/2 tsp mustard seeds
- 1 dried red chili (optional)
- 8-10 curry leaves (optional)
- 1/2 tsp ground turmeric
Instructions
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Prepare the Lentils:
- Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.
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Cook the Base of the Dhal:
- Heat 1 tbsp of ghee or oil in a large pot over medium heat. Add the cumin seeds and allow them to sizzle for 30 seconds until fragrant.
- Add the chopped onion, garlic, and ginger. Sauté for 5-7 minutes until the onion is soft and translucent.
- Stir in the turmeric, coriander, garam masala, and chili powder. Cook for another 1-2 minutes, allowing the spices to toast and release their aroma.
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Add the Lentils and Simmer:
- Add the rinsed lentils and chopped tomatoes to the pot, stirring to coat them with the spices.
- Pour in the water or vegetable broth, season with salt, and bring the mixture to a boil. Reduce the heat to low and let the dhal simmer for 25-30 minutes, stirring occasionally until the lentils are soft and broken down. You can add more water or broth if needed to achieve your preferred consistency.
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Prepare the Tempering (Tadka):
- In a small pan, heat 2 tbsp of ghee or oil over medium heat. Add the cumin seeds and mustard seeds. Once they start to pop, add the dried chili, curry leaves, and ground turmeric. Fry for 1-2 minutes, being careful not to burn the spices.
- Pour the tempering over the cooked dhal and stir to combine.
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Serve:
- Garnish the dhal with fresh cilantro and serve with lemon wedges on the side for added brightness. Pair it with steamed rice, naan, or roti for a complete meal.
Health Considerations
- Rich in Protein and Fiber: Red lentils are a great plant-based source of protein and fiber, making this dish excellent for digestive health and maintaining energy levels.
- Low in Fat: Using ghee or oil sparingly keeps this dish low in unhealthy fats while providing essential nutrients.
- Vegan-Friendly: To make this dish fully vegan, substitute the ghee with vegetable oil or coconut oil.
- Gluten-Free: Red Lentil Dhal is naturally gluten-free, making it suitable for those with gluten sensitivities.
Serving Suggestions
- As a Main Dish: Serve Red Lentil Dhal with basmati rice, roti, or naan for a hearty meal.
- Side Dish: It pairs well with other Indian dishes such as vegetable curries, grilled paneer, or tandoori chicken.
- Toppings: Garnish with a dollop of yogurt or coconut cream for added richness.
Tips
- Consistency Control: If you prefer a thicker dhal, cook it longer, or if you want it soupier, add more water or broth as it simmers.
- Layering Flavors: The tempering step adds a final burst of flavor. Be careful not to burn the spices during this step, as it can affect the overall taste.
- Batch Cooking: Red Lentil Dhal stores well in the refrigerator and can be made in large batches for meal prep. It also freezes well for up to a month.
