Fall Foods: Easy Vegetarian Dhal

 

Dal-Palak-Recipe-Moong-Dal-with-Spinach1

A well-spiced dahl is one of the best foods that you can eat in the fall, or at any time of the year.

Light, tasty and easily digestible, it’s one of the best meals for balancing the body ad mind. It’s also a great source of protein and is easily digestible, making it a perfect food for young children, busy adults and the elderly.

Dhal is traditionally eaten with rice, chapatis and an optional side of chutney. I also ususally serve it with a side of steamed greens.

This recipe cooks in 40 minutes.

Ingredients:
  • 2½ cups dried red lentils, sifted and rinsed well
  • 7 cups water
  • One 15-ounce can diced tomato (or 2 cups fresh)
  • 1½ Tbsp minced ginger
  • ¼ tsp turmeric
  • 1 tsp oil or ghee
  • 1 tsp cumin seeds
  • 1 tsp black mustard seeds
  • ¼ tsp minced fresh chili or red chili flakes
  • 1 tsp ground coriander
  • 2¼ tsp salt  or to taste
  • ½ cup minced cilantro or mint leaves plus extra for garnishing
  • ½ Tbsp minced garlic  (1-2 cloves)
Instructions:
  1. Place the lentils, water, tomato, ginger, and turmeric in a 4-quart pot over high heat. Bring to a boil, reduce the heat to medium, cover, and simmer for about 30 minutes.
  2. When the lentils have broken down and the soup is quite smooth, heat the oil or ghee in a small skillet over high heat. Add the cumin and mustard seeds and sauté for a few seconds. When the cumin darkens, add the chili and coriander and stir for a few seconds. Remove from the heat and add immediately to the soup along with the salt.
  3. Add the cilantro or mint and garlic and stir through. Ladle into bowls, garnish with extra cilantro or mint, and serve.

Variations

  • Coconut variation: Add 1 cup coconut milk a few minutes before serving and increase the salt slightly if necessary.
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