Discover the comforting flavors of Daal, a traditional lentil stew that's a staple in many households. This easy-to-follow recipe features a blend of spices and lentils simmered to perfection, creating a rich and hearty stew. Ideal for pairing with rice or bread, Daal is a nutritious and satisfying meal for any occasion. Whether you're new to cooking or a seasoned chef, this recipe will guide you to a flavorful and satisfying dish.

Ingredients:

- 1 cup red lentils

- 1 medium onion, finely chopped

- 2 cloves garlic, minced

- 1 tablespoon ginger, minced

- 1 green chili, chopped (optional)

- 1 large tomato, diced

- 1 teaspoon turmeric powder

- 1 teaspoon cumin seeds

- 1 teaspoon coriander powder

- 1/2 teaspoon garam masala

- 1/2 teaspoon red chili powder (adjust to taste)

- 2 tablespoons vegetable oil

- Salt to taste

- Fresh cilantro, chopped (for garnish)

- Lemon wedges (for serving)

Instructions:

Rinse the Lentils: Rinse the red lentils under cold water until the water runs clear. Set aside.

Sauté the Aromatics: Heat oil in a large pot over medium heat. Add cumin seeds and let them sizzle for a few seconds. Add onions and cook until translucent. Stir in garlic, ginger, and green chili, cooking for an additional 2 minutes.

Cook the Tomatoes and Spices: Add diced tomatoes, turmeric powder, coriander powder, garam masala, and red chili powder. Cook until the tomatoes break down and the mixture becomes fragrant.

Simmer the Lentils: Add the rinsed lentils to the pot and mix well. Pour in 4 cups of water (or vegetable broth) and bring to a boil. Reduce heat to low, cover, and let simmer for about 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid.

Season and Garnish: Season with salt to taste. If the stew is too thick, add a bit more water to reach your desired consistency. Garnish with chopped cilantro before serving.

Serve: Enjoy your Daal hot, served with rice or bread. Add lemon wedges on the side for an extra burst of flavor.

Nutritional Values

Red Lentils (1 cup)

   - About 230 calories

   - 40 grams of carbohydrates

   - 18 grams of protein

   - 1 gram of fat

Benefits:

   - Excellent source of plant-based protein and dietary fiber.

   - Rich in iron, folate, and B vitamins.

   - Supports digestive health, energy levels, and overall nutrition.

Onion (1 medium, finely chopped)

   - About 60 calories

   - 15 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Contains antioxidants and vitamins such as vitamin C.

   - May support heart health and have anti-inflammatory properties.

Garlic (2 cloves, minced)

   - About 8 calories

   - 2 grams of carbohydrates

Benefits:

   - Contains antioxidants and can aid digestion.

   - May have anti-inflammatory and immune-boosting properties.

Ginger (1 tablespoon, minced)

   - About 5 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and may help with digestion.

   - Can have anti-inflammatory and anti-nausea effects.

Green Chili (1, chopped, optional)

   - About 20 calories

   - 4 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Adds heat and flavor.

   - Contains vitamins A and C and may aid metabolism.

Tomato (1 large, diced)

   - About 33 calories

   - 7 grams of carbohydrates

   - 2 grams of protein

Benefits:

   - Rich in vitamins A and C and antioxidants like lycopene.

   - Supports heart health and may reduce cancer risk.

Turmeric Powder (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains curcumin, which has strong anti-inflammatory and antioxidant properties.

   - May support joint health and digestion.

Cumin Seeds (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Provides iron and antioxidants.

   - May aid digestion and has anti-inflammatory properties.

Coriander Powder (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and may support digestive health.

   - Adds flavor and has potential anti-inflammatory properties.

Garam Masala (1/2 teaspoon)

   - About 3 calories

   - 0.5 grams of carbohydrates

Benefits:

   - Adds complex flavors and aromatic spices.

   - Contains spices with potential health benefits, including anti-inflammatory effects.

Red Chili Powder (1/2 teaspoon, adjust to taste)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Adds heat and flavor.

   - Contains capsaicin, which may support metabolism.

Vegetable Oil (2 tablespoons)

   - About 240 calories

   - 28 grams of fat (4 grams of saturated fat)

Benefits:

   - Provides healthy fats that can support heart health.

   - Enhances flavor and helps to cook the ingredients.

Salt (to taste)

   - About 1,150 mg sodium per ½ teaspoon

Benefits:

   - Enhances flavor but should be used in moderation to avoid excessive sodium intake.

Fresh Cilantro (for garnish)

   - About 1 calorie per tablespoon

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants and supports digestion.

Lemon Wedges (for serving)

   - About 4 calories per wedge

Benefits:

   - Rich in vitamin C, which supports immune health and skin integrity.

   - Adds a tangy flavor and aids digestion.

This detailed breakdown provides insights into the nutritional profile and health benefits of each ingredient used in your red lentil dish.