Golden Lentil Dahl
We had fun with this recipe with its deeper flavor profile was new to us, as well as the intricacies of Indian cuisine. We think you will really like how this turned out. We used our Golden Lentils for this recipe sourced from a family farm in Montana. This is an easy and quick weeknight dinner or make a batch for weekday lunches.
So what is a Dahl?
In Indian cuisine, dal are dried, split pulses that do not require soaking before cooking. It can also be spelled dal or daal. Dahl is packed full of nutrients and provides a good source of vitamins, minerals and fiber.
What's the difference between a dahl and a curry? A dal recipe includes a split pulse, has a more soupy consistency, and has fewer spices than a curry.
As dahl and curry novices we loved how quick and easy this recipe came together, we had dinner in 30 minutes. It had a bright color and made our home smell delicious as it simmered on the stove.
We hope you love this recipe has much as we did, leave us a comment if you have any tips on how to make this recipe better.
Golden Lentil Dahl
2 tbs olive oil
1 onion, diced
1 thai chili, diced
1 tbs garlic, minced
2 tbs ginger, minced
1 ½ cups golden lentils
1 tbs turmeric
1 tbs curry powder
1 tsp garam masala
4 cups vegetable broth
1 can diced tomatoes
juice of 1 lime
salt and pepper to taste
3 cups cooked basmati rice
In a medium pan, heat olive oil on med-high heat.
Saute onions, garlic, ginger, chili for 2-3 minutes.
Add, broth, lentils, spices, tomatoes.
Bring to a simmer, reduce heat to low and let sit for 15-20 minutes. Stir often to avoid burning.
If the lentils have absorbed all the liquid add more. You are looking for a thick soupy consistency.
Once lentils are at desired texture, add lime juice, salt and pepper to taste.
Serve over rice.
sally laRhette on
Thank you Caroline for your comments!
An article in The Times of India says that you should soak split lentils for 30 minutes to one hour before cooking them. The article goes on to say that soaking lentils will increase absorption of minerals such as calcium, iron and zinc. Soaking also activates amylase that breaks down complex starch in lentils and makes them easier to digest. The soaking process removes the gas-causing compounds from the lentils. Like most legumes, lentils contain oligosaccharides, a complex sugar responsible for bloating and gas. After soaking, this complex sugar content is significantly reduced. The article goes on to say that whole lentils should be soaked longer than split lentils, and suggests soaking for 2 hours. This will not only break down complex carbs but will also cut down cooking time. Remember to rinse after soaking.
You can try to sprout soaked whole lentils for even more health benefits. I have done this with a commercially available brand of whole lentils, and it is easy to do. I start with about a quarter of a jar of brown lentils before soaking and sprouting, and end up with a full mason jar of sprouted lentils. Keep them in the refrigerator until you use them up in recipes.
The ingredients sound super healthy except for 2 tablespoons of heated olive oil. Extra virgin olive oil has a low smoke point and should not be heated according to what I have read. I wonder whether the recipe could be revised so you soften onions, garlic, ginger, chili in the microwave, prepare the dahl in an instant pot or a rice cooker with grain setting, and add the olive oil (the full 2T or less if you are on a low fat diet) after the dish is cooked. Also, I have read that it is beneficial to soak lentils before cooking them, and that this will reduce the cooking time.
I make a similar recipe using your garbanzo beans (cooked first, before adding) and diced potatoes.