Lentil Dal Recipe

Introduction

Ingredients

• 1 cup of red lentils
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon of grated ginger
• 1 teaspoon of ground turmeric
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• 1 teaspoon of garam masala
• 2 cups of water
• 1 tablespoon of vegetable oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Rinse the lentils in cold water until the water runs clear.
2. In a large pot, heat the vegetable oil over medium heat.
3. Add the onion and sauté for 5 minutes or until it becomes translucent.
4. Add the garlic and ginger and sauté for another minute.
5. Add the turmeric, cumin, coriander, and garam masala and stir well.
6. Add the lentils and stir well to coat them with the spice mixture.
7. Add the water and bring the mixture to a boil.
8. Reduce the heat to low and let the dal simmer for 20 minutes or until the lentils are soft and tender.
9. Season with salt and pepper to taste.
10. Garnish with fresh cilantro.

Nutrition

• Calories: 250
• Protein: 15 grams
• Fiber: 10 grams
• Fat: 5 grams
• Iron: 20% of the daily value

Benefits of lentil dal

• High in protein: Lentils are an excellent source of protein, making lentil dal a great choice for vegetarians and vegans who may struggle to get enough protein in their diet.
• High in fiber: Lentils are high in fiber, which can help to promote healthy digestion and prevent constipation.
• Low in fat: Lentil dal is a low-fat dish that is perfect for those who are watching their calorie intake.
• Source of iron: Lentils are a good source of iron, which is essential for healthy blood cells and energy production.
• Easy to prepare: Lentil dal is a simple and easy dish to prepare, making it a great option for busy weeknights.
• Budget-friendly: Lentil dal is an affordable dish that can be made with ingredients that are readily available at most grocery stores.

Variations

• Add vegetables: You can add vegetables like spinach, kale, or carrots to the lentil dal for an extra boost of nutrition.
• Use different lentils: While this recipe calls for red lentils, you can use other types of lentils like green or brown lentils for a slightly different flavor and texture.
• Adjust the spice level: If you like your dal spicier, you can add more chili powder or red pepper flakes to the recipe.
• Top with yogurt: A dollop of plain yogurt on top of the lentil dal can add a tangy flavor and help to balance out the spices.

Conclusion