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This Lentil Dal recipe makes the perfect plant-based Indian meal! Rich, fragrant, and packed with protein for a meal you can feel good about.

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RECIPE:

1 cup red lentils, rinsed

3 cups room temperature water

1 tablespoon vegetable oil

1/2 teaspoon cumin seeds

1 (2-inch) cinnamon stick

1 cup diced yellow onion

1 green chili pepper, stemmed, seeded, and minced

4 garlic cloves, minced

1 tablespoon finely minced ginger root

1/2 teaspoon ground turmeric

1/2 teaspoon ground cardamom

1/2 teaspoon paprika

3/4 teaspoon kosher salt

1 medium tomato, diced

Juice of one half a lemon

Chopped cilantro leaves for garnish

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Step 1:

Place the rinsed lentils in a large saucepan along with 3 cups of room temperature water.

Turn the heat to medium and allow the lentils to cook for 20 minutes.

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Step 2:

Meanwhile, heat the oil in a medium skillet set over medium heat.

Add the cumin seeds and cinnamon stick and cook for 60 to 90 seconds, until fragrant.

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Step 3:

Add the onion, green chili pepper, garlic, and ginger.

Cook for 4 to 5 minutes, until the onions are turning translucent.

 

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Step 4:

Add the turmeric, cardamom, paprika, salt, and tomato to the pan.

Cook until the tomato begins to fall apart, about  2 to 3 minutes. 

Discard the cinnamon stick.

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Step 5:

Once the lentils are cooked, drain off any excess water that is on top of the lentils, but do not drain off all the water.

Stir the spiced onion mixture into the pot of lentils.

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Step 6:

Add the lemon juice and stir well. Taste and add salt as needed.

If it is too dry, add some water. If it is too wet, cook on low until it thickens.

Garnish with cilantro and serve with basmati rice and naan.

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Along with the benefits to the left, lentils are a great source of health-promoting polyphenols, which have strong antioxidant and anti-inflammatory properties and potential cancer-cell inhibiting effects.

Next week as we will continue to explore this nutritious legume. 🙂

So be watching your inbox on Thursday! 

Stay safe and enjoy your journey.

Uncle Sammy

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