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.
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