Description
Are you searching for a dish that’s not just comforting but also packed with nutrients? Look no further than the delightful red lentil dahl! This simple yet nourishing recipe is a staple in many households, celebrated for its heartwarming taste and remarkable health benefits. Research consistently shows the importance of plant-based meals for better health, making this easy recipe a hit among health-conscious eaters. Let’s dive in and explore how to create this culinary gem that is not only delicious but a true powerhouse of nutrition.
Ingredients
To make a flavorful red lentil dahl, you’ll need the following ingredients:
- Red Lentils (1 cup): A quick-cooking legume that provides plant-based protein and fiber.
- Onion (1 medium, diced): For sweetness and depth of flavor.
- Garlic (3 cloves, minced): Adds an aromatic touch.
- Ginger (1-inch piece, grated): Introduces warmth and spice.
- Tomato (1 medium, diced): Contributes acidity and freshness.
- Coconut Milk (1 cup): For creaminess and richness; can substitute with vegetable broth for a lighter version.
- Vegetable Oil (2 tablespoons): For sautéing; feel free to use olive oil or ghee for flavor.
- Curry Powder (1 tablespoon): A blend that brings it all together with aromatic spices.
- Turmeric (1 teaspoon): Known for its anti-inflammatory benefits.
- Salt and Pepper: To taste.
- Fresh Cilantro (for garnish): Adds a pop of color and freshness.
Instructions
• Step 1: Sauté Aromatics
In a large pot, heat the vegetable oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent. Then, stir in the minced garlic and grated ginger, cooking for an additional 2 minutes until fragrant.
• Step 2: Add Spices
Sprinkle in the curry powder and turmeric. Stir frequently for about 1 minute to toast the spices, which releases their essential oils and deepens the flavor.
• Step 3: Incorporate Tomatoes
Add the diced tomatoes to the pot. Cook for about 3 to 4 minutes, allowing them to soften and meld with the spiced onion mixture.
• Step 4: Add Lentils and Liquid
Pour in the red lentils and coconut milk along with 2 cups of water. Bring the mixture to a boil, then reduce the heat to simmer. Cover the pot and let it cook for about 15 minutes, stirring occasionally. You’ll know it’s ready when the lentils are tender and the mixture is creamy.
• Step 5: Season and Serve
Remove from heat and season with salt and pepper. Garnish with fresh cilantro. Serve the dahl warm alongside rice or naan for a satisfying meal.
Nutrition
- Calories: 250
- Fat: 6g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 15g