Red Lentil Classical Ayurveda Dhal
Experience the nourishing warmth of Red Lentil Classical Ayurveda Dhal, a fragrant and wholesome dish inspired by the principles of Ayurvedic cooking. This easy-to-make recipe features red lentils simmered to creamy perfection with aromatic spices like turmeric, cumin, and coriander, enhanced by fresh ginger, garlic, and a touch of tangy lemon juice. Infused with the inviting flavors of mustard seeds and sautéed onion, this vegan-friendly option (use coconut oil instead of ghee) is both comforting and healthy. Perfectly paired with basmati rice or flatbread, this dhal is a protein-packed, one-pot delight that’s as satisfying as it is simple. Ideal for weeknight dinners or as a make-ahead meal, it’s a delicious way to embrace the healing wisdom of Ayurveda.
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Recipe Information
Ingredients
- 1 cup red lentils (masoor dal)
- 3.5 cups water
- 2 tablespoons ghee (or coconut oil for vegan option)
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 0.5 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 1 medium onion, finely chopped
- 1 medium ripe tomato, diced
- 2 tablespoons fresh cilantro leaves, chopped
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- optional: cooked basmati rice or flatbread
Instructions
Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside.
In a medium-sized saucepan, bring the 3.5 cups of water to a boil over medium heat. Stir in the lentils and reduce the heat to a simmer. Skim off any foam that forms on the surface.
Add the ground turmeric and let the lentils cook, uncovered, for 15-20 minutes, or until they are soft and break down easily when stirred. Stir occasionally to prevent sticking. Once cooked, set aside.
In a large skillet or frying pan, heat the ghee over medium heat. Add the cumin seeds and mustard seeds, and sauté for 30 seconds until they start to pop and release their aroma.
Add the chopped onion to the skillet and cook for 3-5 minutes, or until it turns golden and translucent.
Stir in the minced garlic, grated ginger, ground coriander, and ground cumin. Sauté for another minute to enhance the flavors.
Add the diced tomato to the skillet and cook for 3-5 minutes, allowing it to soften and meld with the spices.
Pour the cooked lentils into the skillet with the onion-tomato mixture. Stir well to combine and season with salt and black pepper. Simmer for another 5 minutes, allowing the flavors to blend.
Turn off the heat and stir in the lemon juice. Adjust the seasoning to taste.
Garnish the dhal with freshly chopped cilantro leaves.
Serve hot with cooked basmati rice or flatbread for a complete meal.
Nutrition Facts
Calories |
203 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 501 mg | 22% | |
| Total Carbohydrate | 27.5 g | 10% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 3.4 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 61 mg | 5% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 377 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
