lentil dal

How To Prepare/Cook Lentil Dal

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Asia CuisineDietaryHigh-ProteinLunchRecipesVeganVegetarianWorld Cuisines

Origin: Dal, a staple in Indian cuisine, has been enjoyed for centuries. Lentils were one of the earliest cultivated crops, dating back to the Indus Valley Civilization. Indian dal is celebrated for its high nutritional value and comforting flavors

Ingredients

  • 1 cup red lentils, rinsed
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 2 garlic cloves, minced
  • 1 teaspoon turmeric
  • 1 teaspoon cumin seeds
  • 1 teaspoon garam masala
  • 2 cups water or vegetable broth
  • Salt to taste
  • Fresh cilantro for garnish

Instructions:

  1. In a pot, heat oil and sauté onions until soft.
  2. Add garlic, cumin, turmeric, and garam masala. Stir for 30 seconds.
  3. Add tomatoes and cook until they break down.
  4. Pour in lentils and water. Simmer for 20 minutes.
  5. Season with salt and garnish with cilantro.

Nutritional Information (Per Serving)

  • Calories: 280 kcal
  • Protein: 18g
  • Fiber: 9g
  • Carbohydrates: 40g
  • Healthy Fats: 4g

Benefits

  • High in plant-based protein.
  • Boosts immunity with antioxidants.
  • Supports digestion with fiber.

Tips

  • Use coconut milk for a creamier texture.
  • Add a pinch of cinnamon or cacao powder for extra flavor.
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