Dal Curry

Intro:
We included this dish in one of our Indian cooking classes for domestic helpers. Dal curry, made primarily from lentils, is a fantastic, comforting, nutritious dish packed with plant-based protein, dietary fiber, and essential vitamins and minerals like iron, folate, and potassium. It’s low in fat and provides a good balance of carbohydrates and protein, making it a wholesome meal that supports heart health, aids digestion, and helps maintain stable blood sugar levels. We love to use small red lentils as they cook faster and no soaking is needed. You can adjust the level of spiciness by increasing or reducing the amount of chili powder and ginger. Eat dal by itself or with chapati (roti) or rice. For extra protein you can pair it with some chicken tandoori.

Preparation time: 15 minutes
Cooking time: 40 minutes
Portions: 4

Ingredients:
1 cup red lentils
4 cups water
1/2 teaspoon turmeric powder
4-5 garlic cloves, finely chopped (divided)
Salt to taste
3 tablespoons olive oil
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1 teaspoon fenugreek seeds
1 large onion, finely chopped
1-inch piece of ginger, finely chopped
2 large tomatoes, finely chopped
1/2 teaspoon red chili powder
1 teaspoon garam masala
1 teaspoon coriander powder
1/2 teaspoon turmeric powder
Fresh coriander (cilantro) leaves, chopped (for garnish)

Procedure:
1. Rinse the red lentils thoroughly in water.
2. In a pressure cooker, add the rinsed dal, 4 cups of water, turmeric powder, 3 garlic cloves and salt. Close the lid and cook for 3-4 whistles on medium heat.
3. Once done, let the pressure release naturally. Open the lid and mash the dal slightly with the back of a spoon. If the dal is too thick, you can add a little water to achieve the desired consistency.
4. In a large pan, heat the olive oil on medium heat. Add the cumin seeds, mustard seeds and fenugreek seeds. Let them splutter.
5. Add the chopped onions and sauté until they turn golden brown.
6. Add the remaining chopped garlic and ginger, sauté for another 2-3 minutes.
7. Add the chopped tomatoes and cook until they become soft, and the oil starts to separate from the mixture.
8. Add the red chili powder, garam masala, coriander powder, and turmeric powder.
9. Mix well and cook for a minute.
10. Pour the cooked dal into the pan with the spices. Mix well and let it simmer for 15 minutes so that the flavors blend well. Adjust the salt and consistency as needed. If it is too thick, you can add a little water.
11. Garnish with freshly chopped coriander leaves. Serve hot with steamed rice, jeera rice, or roti, along with lemon wedges on the side.

Notes:
This recipe cooks the lentils in a pressure cooker but you can use an InstantPot or just boil them in a regular pot for about 20 minutes.