Dhal Recipe - Easy, Creamy Red Lentil & Butternut Squash Dahl (2024)

FAQs

How healthy is red lentil Dahl? ›

Dhal is an excellent source of iron and fibre, and a good source of protein, for vegetarians. Red lentil dahl is full of flavour and this version is also packed with vegetables, making it the perfect healthy comfort food.

Do red lentils need to be soaked before cooking? No, there is no need to soak red lentils before cooking but it is a good idea to give them a quick rinse.

You can easily thicken the dal by simmering it a bit more (uncovered, of course), or thin it out a bit with some extra water. If you'd like to make it smoother (and the dal is already completely tender), just whisk it a few times. Some recipes tell you to puree the dal in a blender, but I rarely do so.

Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Soaking: Unlike beans, lentils are small and cook relatively quick (in general, about 20-30 minutes) so they don't require pre-soaking. However, soaking lentils for a few hours or overnight may improve the digestibility of starches in lentils and an overnight soak can also reduce cooking time by about half.

With red lentils the only reaosn I can see for rinsing is to (slightly) reduce foaming; with Puy lentils and some others even that's not an issue and you may lose flavour.

Red Lentils

They become soft and tender after simmering for just 15 minutes! As they cook, they melt and dissolve, creating a delicious creamy texture. Consequently, they're a great choice for adding to thick curries, stews, or an Indian dal.

To make the dal flavourful and aromatic, heat mustard oil or 2 spoons of ghee in a tadka pan. Add 1/2 tsp cumin seeds and 1 tsp mustard seeds to it. After the mustard and cumin seeds crackle, add them to the lentils and enjoy the flavourful dal.

Should dal be thick or runny? ›

Dal fry is not of runny consistency yet not too thick. It must be thick and yet of pouring consistency. It will thicken further after cooling.

Let the dal remain soaked for 30 minutes to 2 hours depending on the type of dal. Split pulses can be soaked for 30 minutes or 1 hour and whole pulses should be soaked for 2 hours. This will not only break down complex carbs but will also cut down cooking time.

When it comes to what goes with dal, roasted vegetables are always a great choice for a side dish! You can use any veggies you prefer or have on hand, but this recipe uses sweet and regular potato, zucchini, eggplant, garlic, tomato, green beans, and onions for a varied and delicious taste.

In Indian households, we eat our dal with roti, rice, or dosa. With the carb component you have a complete protein and an amazing meal at that. I encourage folks that take my classes to think of dal as a side to bread and/or rice or as a soup.

You don't absolutely have to soak the red lentils but from what I have read, if you soak them and drain the water, it helps to remove some of the phytic acid which makes them easier to digest. Doing so reduces the cooking time, as well!

Dal for Weight Loss: An Overview

Additionally, lentils are low in calories and fat, making them ideal for weight loss. The calorie content of dal can depend on its preparation. For example, adding fats like ghee or oil or high-calorie ingredients such as coconut milk or cream can increase the calorie content.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.

They can also be used to lighten the skin and get rid of tans. Red lentils promote weight loss and are very good for your digestion due to the high amounts of fiber present in this lentil. Red Lentils (Masoor Dal) is good for diabetics as it regulates the random spikes and drops in the glucose level in the blood.

Red lentil or masoor dal is an excellent source of vital nutrients like iron, protein, fibre and minerals. A cup of masoor dal provides you with 14 grams of protein, 8 grams of dietary fibre, 44.5 grams of carbohydrate, and 6 mg of iron.