simple, delicious, + versatile dal
Satiating, grounding, simple, delicious, AND ready in 45 mins - YES PLEASE!
This super simple (and easily adjustable) dal makes a perfect lunch, served along side some basmati or Naan bread, or a light dinner served alone. It’s kid-friendly and something the whole family will love.
Ingredients
1 cup split yellow mung dal
1 TBS plus 1 tsp ghee, divided
½ tsp ground turmeric
½ TBS coriander seeds
½ TBS cumin seeds
1 tsp Himalayan mineral salt
2 cups baby spinach, baby kale, or thinly sliced kale or chard
1 TBS olive oil
2 tsp ginger root, minced
½ tsp hing
1 tsp serrano pepper, seeded, minced (omit if high pitta)
2 TBS cilantro, chopped
Cooked basmati rice, for serving
Doshic Adjustments
🅟 Skip this serrano pepper
🅚 Skip the basmati rice, opt for millet instead or no grain at all
🅥 Enjoy as is
Method
Thoroughly wash, rinse, and drain the mung beans. Ideally, allow to soak for 4-6 hours, or overnight.
In a small skillet or saucepan slowly dry-roast the coriander and cumin seeds over medium-low heat until fragrant and slightly darker in color, 5-6 minutes. Remove, and coarsely crush with a mortar and pestle, kitchen mallet, or rolling pin.
Set the Instant Pot to sauté and heat 1 TBSP ghee. Add the ground spices along with the turmeric for sauté for 2-3 mins.
Add the dal and salt and toss to coat. Add 5 cups water. Seal and cook for 12 minutes on high pressure. Allow pressure to naturally release for 15 mins., and then release the rest manually.
NOTE: If you don’t have a pressure cooker, use a heavy 3-quart saucepan instead. The only adjustment is to use 6 cups of water instead of five. Bring to a boil, reduce heat, and simmer for one hour.
When complete, whisk the dal with a wire whisk until smooth and creamy ( about 1 min). Add in the greens, and let wilt.
Heat the remaining 1 tsp of ghee and olive oil in a small saucepan over medium-high heat. Add ginger and hing, and fry until ginger is golden, 1–2 minutes, then pour into soup. Mix well.
Sprinkle in cilantro and serve with rice.
NOTE: If you don’t have a pressure cooker, use a heavy 3-quart saucepan instead. The only adjustment is to use 6 cups of water instead of five. Bring to a boil, reduce heat, and simmer for one hour.
serves 4
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