Dal Fry Lentil Stew

Dal Fry Lentil Stew
Dal Fry Lentil Stew

Dal Fry Lentil Stew

5/5

Benefits:

  • Lentils are a great source of plant-based protein and dietary fiber.
  • The combination of lentils and spices offers a balanced meal with potential health benefits.
  • Dal fry is a staple in Indian cuisine and provides a warm and hearty option for any meal.
  • The dish is known for its nourishing qualities and is often enjoyed with rice or bread.

INGREDIENTS

  • 1 cup yellow or red lentils (masoor dal), washed and soaked
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 2-3 cloves garlic, minced
  • 1 teaspoon ginger paste
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • 2 tablespoons ghee or oil
  • Fresh cilantro leaves, chopped (for garnishing)
  • Lemon wedges (for serving)

INSTRUCTIONS

  1. Prepare Lentils: Wash and soak the lentils for about 30 minutes. Drain before using.

  2. Boil Lentils: In a pot, bring the soaked lentils to a boil with enough water. Cook until the lentils are soft and mushy. You can also use a pressure cooker for faster cooking.

  3. Sauté Aromatics: In a separate pan, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.

  4. Add Onion and Garlic: Add chopped onions and sauté until they become translucent. Add minced garlic and ginger paste. Sauté for a minute until fragrant.

  5. Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.

  6. Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.

  7. Mix Lentils and Spices: Add the cooked lentils to the pan. Mix well with the onion and spice mixture.

  8. Simmer: Let the dal fry simmer on low to medium heat for about 10-15 minutes, allowing the flavors to meld.

  9. Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.

  10. Serve: Garnish the dal fry with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.

TIPS

  • Adjust the spiciness by modifying the amount of red chili powder.
  • You can temper the dal fry with ghee, cumin seeds, and dried red chilies before serving for added flavor.
  • This dal fry is a comforting and nutritious main dish with the goodness of lentils and aromatic spices.

NUTRITION VALUE

  • Calories: ~250-300 (per serving)
  • Carbohydrates: ~35-40g
  • Protein: ~10-12g
  • Fat: ~8-10g
  • Fiber: ~8-10g

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