Discover the rich flavors of Parippu, a traditional Dhal Curry that's a staple in South Asian cuisine. This comforting lentil curry combines the warmth of garlic, the earthiness of cumin, and the creamy richness of coconut milk. Perfect for a hearty meal, this recipe is both satisfying and nourishing. Learn how to make this delicious dish with our easy-to-follow recipe!

Ingredients:

- 1 cup red lentils (dhal)

- 1 tablespoon vegetable oil

- 1 medium onion, finely chopped

- 3 cloves garlic, minced

- 1 teaspoon ground cumin

- 1 teaspoon ground turmeric

- 1 teaspoon ground coriander

- 1 teaspoon mustard seeds

- 1-2 green chilies, sliced (adjust to taste)

- 1 medium tomato, chopped

- 1 cup coconut milk

- 2 cups water

- Salt, to taste

- Fresh cilantro, chopped (for garnish)

Instructions:

- Rinse the lentils thoroughly under cold water. Drain and set aside.

- In a large pot, heat the vegetable oil over medium heat. Add the mustard seeds and let them sizzle for a few seconds.

- Add the chopped onion and cook until translucent and golden brown.

- Stir in the minced garlic, ground cumin, turmeric, and coriander. Cook for about 1 minute until fragrant.

- Add the sliced green chilies and chopped tomato. Cook for 3-4 minutes, until the tomatoes soften.

- Add the rinsed lentils to the pot and pour in the water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender.

- Stir in the coconut milk and season with salt to taste. Simmer for an additional 5-10 minutes, allowing the flavors to meld.

- Garnish with fresh cilantro before serving.

- Serve your Parippu with steamed rice or warm naan for a complete and satisfying meal. Enjoy the comforting blend of spices and the creamy texture of this traditional dish!

Nutritional values

Red Lentils (1 cup)

  - Calories: 230

  - Protein: 18g

  - Carbohydrates: 40g

  - Fiber: 16g

Benefits: Red lentils are a great source of plant-based protein and fiber, which support digestive health and muscle repair. They also provide important minerals like iron and magnesium.

Vegetable Oil (1 tablespoon)

  - Calories: 120

  - Fat: 14g

Benefits: Provides healthy fats essential for cooking and adds flavor. The type of vegetable oil used can vary in nutritional profile, but it generally contributes to overall fat intake.

Onion (1 medium, finely chopped)

  - Calories: 45

  - Carbohydrates: 11g

  - Fiber: 1g

Benefits: Onions are rich in antioxidants and vitamins, supporting heart health and boosting the immune system.

Garlic (3 cloves, minced)

  - Calories: 15

Benefits: Garlic has antioxidant and anti-inflammatory properties, promoting heart health and boosting the immune system.

Ground Cumin (1 teaspoon)

  - Calories: 8

Benefits: Cumin adds flavor and has antioxidant properties. It may aid digestion and support overall health.

Ground Turmeric (1 teaspoon)

  - Calories: 8

Benefits: Turmeric contains curcumin, an anti-inflammatory compound that supports joint health and has antioxidant properties.

Ground Coriander (1 teaspoon)

  - Calories: 6

Benefits: Coriander adds flavor and contains antioxidants. It may aid in digestion and help regulate blood sugar levels.

Mustard Seeds (1 teaspoon)

  - Calories: 10

Benefits: Mustard seeds are a good source of essential fatty acids and have antioxidant properties. They can aid digestion and support metabolic health.

Green Chilies (1-2, sliced)

  - Calories: 10 (for 1-2 chilies)

Benefits: Green chilies add spice and contain capsaicin, which can boost metabolism and support digestive health.

Tomato (1 medium, chopped)

  - Calories: 22

  - Carbohydrates: 5g

  - Fiber: 1g

Benefits: Tomatoes are rich in vitamins A and C, potassium, and antioxidants like lycopene, which support heart health and may reduce the risk of certain cancers.

Coconut Milk (1 cup)

  - Calories: 445

  - Fat: 48g

  - Carbohydrates: 6g

Benefits: Coconut milk provides healthy fats and adds creaminess to dishes. It is also a source of vitamins and minerals.

Water (2 cups)

  - Calories: 0

Benefits: Essential for hydration and for cooking. It helps in combining and cooking the ingredients.

Salt (to taste)

  - Calories: 0

  - Sodium: Depends on the amount used

Benefits: Enhances flavor but should be used in moderation to manage sodium intake.

Fresh Cilantro (for garnish)

  - Calories: 5 (per tablespoon)

Benefits: Adds flavor and contains vitamins A, C, and K, as well as antioxidants.

This dish combines red lentils with a blend of spices, coconut milk, and vegetables to provide a rich and flavorful meal. Red lentils offer plant-based protein and fiber, while the spices contribute to antioxidant intake and flavor. Coconut milk adds richness and healthy fats, and the fresh cilantro enhances the dish with added vitamins and a fresh taste.