NOURISHING RED LENTIL CURRY
I'm a firm believer in the magic of food that not only tantalizes the taste buds but also nourishes the body and soul. Enter this vibrant red lentil curry – a flavourful, anti-inflammatory dish that is packed with protein and fibre. It's more than just a meal; it's a satiating, comforting foundation for a colorful array of wholesome veggies.
This recipe is a culinary gem, lovingly perfected by my mom over the years. It's reminiscent of a traditional dhal, yet it's a delightful departure from the norm. With its infusion of coconut milk and aromatic spices, it might raise an eyebrow or two among the purists. So, instead of calling it a dhal, let's embrace it as a curry – a delicious, nourishing, and heartwarming creation.
The true essence of this lentil curry lies in its power to nurture, both body and soul. A star in its own right, turmeric takes centre stage, boasting curcumin, an active compound celebrated for regulating inflammatory pathways and signals in the body. Enriched with generous portions of fresh ginger, the dish can also aid in the stimulation of digestive juices and promote gastric motility.
During the winter months, I turn to this recipe like a trusted friend, a comforting presence to warm and soothe my family. If you decide to give it a try, I'd love to hear your thoughts in the comments below. Your feedback is invaluable!
Ingredients for this Wholesome and Nourishing Red Lentil Curry
1 cup dry Masoor dal (also called red lentils)
2 cups water
1 tbsp high smoke point oil (e.g. avocado oil, ghee)
1 tsp whole mustard seed
2 tbsp grated fresh ginger
2 tbsp grated fresh garlic
1 medium onion, finely diced
1 medium tomato, diced
16 fresh or dried curry leaves (fresh is preferred)
2 tbsp fresh coriander, finely chopped
2 tbsp vinegar (e.g. apple cider vinegar, white vinegar)
1 tbsp tomato paste
1/2 cup full fat coconut milk. (If you have light coconut milk, use 1 cup. Don't forget to stir can first)
Salt to taste
Spice mix:
2 tbsp coriander powder
1 tsp fennel powder
1 tsp cumin powder
1 tsp turmeric powder
OPTIONAL: Increase Spice Level
All of the spices in mix are mild. If you want to make a spicy dal you can use fresh green chillies or red chili flakes.
*If using fresh green chillies, finely dice two chillies and add in with onions and tomatoes in Step 2.
**If using red chili flakes, add with spice mix in Step 2. Add according to your spice tolerance starting with 1/2 tsp.
If you're up for the spice challenge you can use both green chillies and red chili flakes!
Step 1: Wash and Cook Dal
Measure 1 cup dry Masoor dal / red lentils. Run lentils under cold water until water runs clear.
Soak lentils in water for at least 30 minutes and drain. (tip: while lentils soak, dice onions, tomatoes, measure spices etc.)
Add rinsed lentils to a pot with 2 cups of water.
Bring to a boil and let simmer for 2 minutes.
Set aside.
Step 2: Sauteé and Add Spices
Heat oil in a medium-sized pot over medium-high heat.
When oil is hot, add mustard seeds.
When mustard seeds crackle and pop, add onions, tomatoes and half the curry leaves (approx. 8 leaves).
Season with 1/2 tsp salt. Turn the heat down to medium and cook until mushy (approx 5-8 minutes). *See note about spice level (add green chillies here, if using).
Once the mixture is soft, add ginger and garlic. Cook for 1 minute.
Add spice mix and season with a pinch of salt (add red chilli flakes here, if using). **See note about spice level.
Toast spices approx. 10-15 seconds, then add tomato paste, vinegar and 1/2 cup water. Mix well.
Step 3: Combine and Simmer
Combine cooked dal with the spiced mixture.
Add remaining curry leaves and 1 tbsp fresh coriander. Mix well.
Bring everything to a boil, cover and let simmer for 5 min. Stir frequently.
Add coconut milk and simmer for another 5 min-10 min until all flavours have melded.
Adjust (if needed) by adding salt and vinegar to your liking.
Garnish with remaining fresh coriander and enjoy!
Serve:
With rice, naan, pita, bread, chapati or even eat plain.
Tips:
To this curry you can add chopped zucchini, carrots, eggplant and extra protein like a hard boiled egg. You can even make this into a lentil soup by adding low-sodium veggie broth.
Tips for serving to the family: I add handfuls of finely chopped spinach to my curry. Chopping finely ensures toddlers don't even notice the greens and can't pick them out! I serve to my toddler with rice and yogurt. It may take time to develop an affinity for these spices if not part of their regular diet. Introducing it early helps to expand their palates.
Buying ingredients and building your spice pantry: You can find most spices at popular grocery stores. However, to find ingredients like curry leaves, you may have to take a trip to a specialty Indian store. The spices in this recipe are staples in Indian cuisine which you can use when making plenty of other dishes!
Nourishing Red Lentil Curry
INGREDIENTS
1 cup dry Masoor dal (also called red lentils)
2 cups water
1 tbsp high smoke point oil (e.g. avocado oil, ghee)
1 tsp whole mustard seed
2 tbsp grated fresh ginger
2 tbsp grated fresh garlic
1 medium onion, finely diced
1 medium tomato, diced
16 fresh or dried curry leaves (fresh is preferred)
2 tbsp fresh coriander, finely chopped
2 tbsp vinegar (e.g. apple cider vinegar, white vinegar)
1 tbsp tomato paste
1/2 cup full fat coconut milk. (If you have light coconut milk, use 1 cup. Don't forget to stir can first)
Salt to taste
Spice mix:
2 tbsp coriander powder
1 tsp fennel powder
1 tsp cumin powder
1 tsp turmeric powder
OPTIONAL: Increase Spice Level
All of the spices in mix are mild. If you want to make a spicy dal you can use fresh green chillies or red chili flakes.
*If using fresh green chillies, finely dice two chillies and add in with onions and tomatoes in Step 2.
**If using red chili flakes, add with spice mix in Step 2. Add according to your spice tolerance starting with 1/2 tsp.
If you're up for the spice challenge you can use both green chillies and red chili flakes!
INSTRUCTIONS:
Step 1: Wash and Cook Dal
Measure 1 cup dry Masoor dal / red lentils. Run lentils under cold water until water runs clear.
Soak lentils in water for at least 30 minutes and drain. (tip: while lentils soak, dice onions, tomatoes, measure spices etc.)
Add rinsed lentils to a pot with 2 cups of water.
Bring to a boil and let simmer for 2 minutes.
Set aside.
Step 2: Sauteé and Add Spices
Heat oil in a medium-sized pot over medium-high heat.
When oil is hot, add mustard seeds.
When mustard seeds crackle and pop, add onions, tomatoes and half the curry leaves (approx. 8 leaves).
Season with 1/2 tsp salt. Turn the heat down to medium and cook until mushy (approx 5-8 minutes). *See note about spice level.
Once the mixture is soft, add ginger and garlic. Cook for 1 minute.
Add spice mix and season with a pinch of salt. **See note about spice level.
Toast spices approx. 10-15 seconds, then add tomato paste, vinegar and 1/2 cup water. Mix well.
Step 3: Combine, Simmer, Serve
Combine cooked dal with the spiced mixture.
Add remaining curry leaves and 1 tbsp fresh coriander. Mix well.
Bring everything to a boil, cover and let simmer for 5 min. Stir frequently.
Add coconut milk and simmer for another 5 min-10 min until all flavours have melded.
Adjust (if needed) by adding salt and vinegar to your liking.
Garnish with remaining fresh coriander and enjoy!
With rice, naan, pita, bread, chapati or even eat plain.