Indian food is one of my favorite things to make because the whole cooking process is so aromatic with complex tasting results.
Dal means dried legume and is also the name for the stew or soup made from these legumes that is consumed on a daily basis in India. There are many different types of dal with varying cooking times and flavors. Masoor dal are split red lentils and cook a touch faster than red lentils.
If you are just starting to cook Indian food, there are some spices that aren't used frequently, such as nigella seeds, while there are others that are very commonplace, such as mustard seeds. Yellow mustard seeds are mellow and add color, while black and brown mustard seeds provide zing. Heating mustard seeds in oil transforms their unpleasant bitterness into a pleasant piquancy.
Nutrition Highlight: Lentils
Lentils are packed with fiber, protein, folate and iron.
Trying to Lose Weight?
Following a restrictive diet to lose weight may work for the short term, but most people usually revert back to old eating habits within a few months. On the other hand, approaching your diet as a whole by following the MyPlate recommendations will help you reach your goals with less ephemerality. If legumes aren't yet one of your culinary go-to's, lentils would be a good place to start. High fiber foods increase satiety, therefore reducing snacking urges.
A Model Culture
There are right and wrong ways to go about being vegetarian. While piling on the pasta is technically vegetarian, it's also nutritionally insufficient. Vegetarians need to watch intakes of vitamin B12, zinc, iron, and complementary proteins. Since this requires planning, looking to a culture that has embraced vegetarianism for a very long time will make your life easier.
In India, dal has a permanent place on the dining table and is eaten with rice or roti (a type of flatbread comparable to whole wheat tortillas). Rice and lentils are complementary proteins, so Indians are getting a complete protein without having to think too much about the nutritional adequacy of their meal. Additionally, a 1/2 c of cooked lentils provides 18% of the recommended daily value (DV) for iron and 45% of the DV for folate.
Red Lentil Dal
Printable Recipe
Red lentils (or the very similar split red lentils, Masoor dal) only take about 30 minutes to cook and after a good stir, they break down into a naturally creamy stew. You can serve with plain or tomato and cumin rice. To accommodate those who aren't fond of onions, I modified Aarti Sequeira's recipe by cooking the onions with the spices. Plus, slow-cooking onions always adds more depth of flavor to a dish.
2 T canola oil
1/2 tsp cumin seeds
1/2 tsp black mustard seeds
1/2 tsp turmeric
1/2 tsp paprika
1 medium-small onion (8 oz), diced
1 c red lentils or masoor dal, rinsed
2 c water
4 cloves garlic (1.5 oz unpeeled or 1 T minced in food processor)
1/2" piece of ginger (2-3 tsp grated)
2 medium tomatoes (8-10 oz)
1 tsp salt
cilantro
rice
Note: It's important to cook the spices in oil to bring out their flavors. Cooking in hot oil is especially important for the mustard seeds and turmeric because it reduces their unpleasant bitterness.
Heat the oil in a cast iron skillet over medium-high, then add all the spices, letting them sizzle for 30 seconds to bloom. Quickly add the onion, stirring to mix with the spices so that they don't burn, then reduce heat to low and cook for 15 minutes. Cooking onions low and slow is the key foundational flavor component in Indian cooking.
In a medium saucepan, combine lentils, water, tomatoes, garlic, ginger, and cooked onion mixture. Bring to a boil, then simmer for about 25-30 minutes (may take a little longer for the whole red lentils) until the lentils are tender and almost falling apart. Add salt now—adding salt too early toughens lentils—then stir with a wooden spoon to complete the breakdown process. The stew will get very thick and creamy. Serve with rice and garnish with cilantro. Reheats very well.
Tomato-Cumin Rice
Wonderfully aromatic with a touch of luxury thanks to the small amount of olive oil and butter.
1 1/2 c brown basmati rice
3 c water
1/2 tsp salt
1/2 c dried tomatoes
2 cinnamon sticks
1 tsp cumin seeds
1 tsp olive oil
1 tsp butter
Heat olive oil and butter in a medium saucepan over medium-high. Add the cumin seeds and cinnamon sticks. Once the cumin starts popping, add the tomatoes. Add the rice and salt and 3 c water. Bring to a boil then simmer for 40 minutes. Adapted from Indian Simmer.
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