RED LENTIL DAL

Feb 13, 2025

This Red Lentil Dal recipe is a staple of Indian cuisine, offering a warm, comforting, and nourishing meal that's as versatile as it is delicious. Perfect for any day of the week, this dal is especially comforting when you need a grounding and satisfying dish. Packed with spices that not only add depth of flavor but also aid in digestion, this recipe is a testament to the wisdom of Ayurvedic cooking. Whether you're a seasoned chef or new to the kitchen, this dal is sure to become a cherished addition to your culinary repertoire.

Skill Level: Easy

Ingredients:

1/2 cup Red Lentils (Masoor Dal) (Vata aggravating, Pitta and Kapha pacifying)
3 cups Water (Vata, Pitta, and Kapha pacifying)
1/2 teaspoon Salt (Mineral Salt) (Vata pacifying, Pitta and Kapha aggravating)
2 pinches Black Pepper (Vata pacifying, Pitta aggravating, Kapha pacifying)
1/2 teaspoon Turmeric (Vata pacifying, Pitta aggravating, Kapha pacifying)
1/4 teaspoon Cardamom (Tridoshic)
1/2 teaspoon Cinnamon (Vata pacifying, Pitta aggravating, Kapha pacifying)
1/2 teaspoon Cloves (Vata pacifying, Pitta aggravating, Kapha pacifying)
1 teaspoon Cumin (Vata pacifying, Pitta aggravating, Kapha pacifying)
2 pinches Cayenne Pepper (Vata pacifying, Pitta aggravating, Kapha pacifying)
2 cloves Garlic (Vata pacifying, Pitta aggravating, Kapha aggravating)
1/2 inch Ginger, fresh (Tridoshic)
2 pinches Green Chilis (Vata pacifying, Pitta aggravating, Kapha pacifying)
1 whole Lime (Tridoshic)
2 whole Tomatoes (Vata aggravating, Pitta aggravating, Kapha pacifying)
1 tablespoon Yellow Onion (Vata pacifying, Pitta pacifying, Kapha aggravating)
3 tablespoons Sunflower Oil (Vata pacifying, Pitta pacifying, Kapha aggravating)
8 grams Cilantro (Tridoshic)

Preparation:

Soak the red lentils in water for 2-12 hours. Drain and rinse thoroughly.
In a large pot, add the lentils and water (enough to cover twice the height of the lentils). Season with salt and black pepper. Bring to a boil, then simmer over low heat for 60 minutes.
Cut the tomatoes into wedges and add them to the pot.
In a skillet, heat 2 tablespoons of sunflower oil. Fry the onions until translucent, adding the garlic towards the end to avoid burning.
Incorporate the onion and garlic mixture into the dal.
In the same skillet, create a spice paste with turmeric, cardamom, cinnamon, cloves, cumin, cayenne pepper, and the remaining oil. Fry briefly, then add to the lentils.
Continue to simmer the dal, adding water as needed, until the lentils have completely melted and the soup is smooth, blended, and watery. This typically takes about 60 minutes.
Garnish with fresh lime juice and cilantro before serving.

How This Recipe Promotes Wellness:

Red Lentil Dal embodies the principles of Ayurvedic cooking by using ingredients that support digestion and overall health. The carminative spices like cardamom, garlic, and ginger not only enhance flavor but also stoke the digestive fire (agni), assisting in the breakdown and assimilation of nutrients while minimizing gas formation associated with lentils. This dish is a comforting, "one pot wonder" that's easy on the digestive system, making it perfect for when you're feeling under the weather or simply seeking a light, nourishing meal.

Clinical Ayurvedic Review:

Lentils are a staple in Ayurvedic diets due to their nourishing properties, but they can be difficult for some to digest. This recipe mitigates that by incorporating a variety of spices that aid in digestion and absorption, making it suitable for all doshas, particularly when balanced with the right spices and preparation methods. Whether you're recovering from an illness or in need of a simple, comforting meal, this Red Lentil Dal is a versatile and healing choice that celebrates the simplicity and depth of Ayurvedic cooking. Enjoy it as part of your weekly meals to nourish your body and soothe your soul.

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