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Time for cooking: 10min prep & 40 min cooking (may vary)

Servings: 4-6 people

Type: main dish

Gut friendly Dal with Kale

Ingredients:

  • 1 cup chana dal (Bengal gram or split chickpeas)
  • 1/2 cup red lentil/dal (masoor dal)
  • 2.5 to 3 cups water for stovetop pressure cooking and approx. 2.5 cups water for Instant Pot cooking
  • 1/2 tbsp EVOO 
  • 1 medium sized finely chopped red onion
  • 2 medium size tomatoes roughly chopped
  • 1.5 inch grated fresh ginger 
  • 3 garlic cloves finely chopped/grated
  • 2 green chilies ( optional)
  • 1.5 cup full chopped kale( check notes)
  • 1/2 tsp ground turmeric 
  • 1 tsp ground red chilies powder/ paprika 
  • 1/4 tsp ground black pepper
  • 2.5 tsp ground coriander 
  • 1 tsp whole cumin
  • 1/4 tsp asafoetida (check notes)
  • 1/2 tsp dry & ground ginger powder (check notes)
  • 1/2 tsp. garam masala
  • Salt to taste
  • 1 tsp maple syrup
  • Handful of fresh coriander (finely chopped) 
  • 1/2 Lemon juice ( adjust if you need more) 

Method:

Mix both dal together in a bowl. Rinse chana dal a few times to remove the hazy water so the dal is clean. Soak the dals together for 1 hour. If short on time soak in hot water (not boiling) 

 

Drain the lentils and add them to a 3 liter pressure cooker along with turmeric powder. Add 2.5 to 3 cups water in the cooker and stir well. For Instant pot add 2 to 2.5 cups water.
 
 
 
On a high heat pressure cook the lentils for 10 to 11 minutes or for 6 whistles or more, till the dal is softened and well cooked. (but not all mushy) or use an instant pot and cook your way.
 
 
 
Once done, set the lentils aside.  In a deep pot, add Olive oil. Once hot, add the cumin seeds and chilies & stir. Soon enough add the onions and garlic-ginger. Stir well for 2 minutes. (until the raw aroma of the garlic & ginger is almost gone)

 

 

Now add the spices except garam masala. Dry roast for 2 minutes until aromatic. If the mixture sticks to the pan, splash little bit of water and mix well. cook for 1 minute more. 

 

Add tomatoes and mix well until all combined. You will see the whole mixture coming together as a beautiful mushy blend of tomatoes, onions and spices. 

 

Now add the lentil to the mix. stir everything well. If at this point the dal is too thick for your liking add more water slowly to see the desired consistency. 

 

Cover the pot with a lid for 6-7 minutes on low heat. Then turn the heat off. 

 

Last, stir in chopped kale,  the garam masala, sprinkle fresh coriander and squeeze lemon juice. 

 

Ready to be served with your favorite rice. I usually eat it with brown rice or white rice. 

 

Notes: 

  • If you don’t have kale or want to skip, you can. replace it with fresh organic spinach. 

 

  • Also if you don’t have ground dry ginger, you can skip it. adjust the lemon juice for similar taste. 

 

  • Add less chilies powder if you have less threshold for hot food. skip green chilies but it adds a fresh flavor to the dal. 

 

Nutrition fact- Researchers have put to study the effects of lentils on chronic diseases.

Lentils also contain slow-digesting resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects, as well as being a source of prebiotics that feeds gut flora to help prevent digestive diseases.