Dal, usually made with cooked and mashed lentils, is a staple in the Indian diet. Made with a variety of lentils, it’s a very important protein source in a vegetarian diet. As in most Indian foods, the dal is also personalized to each person’s taste patterns. The most famous Indian dal is a Dal Makhani made with black lentils, mashed and made rich with the addition of cream and/or butter.
A simpler dal is one made of yellow lentils or moong dal. Here’s a very simple dal that we make for breakfast almost every morning to get that much-needed protein boost. We add vegetables too, but you can skip that if you’d like.
2 tbsp Split Yellow Lentils (Moong Dal)
1 – 1 1/2 cups Water (depending on how watery you want the dal)
Salt, as needed
1/2 Carrot, chopped fine
1 Tomato, chopped fine
1 Green Chilli, chopped fine
5-6 pieces Green Beans, chopped fine
1 Onion, chopped fine
1 pinch Mustard Seeds
1 pinch Cumin Seeds
Cilantro, chopped, for garnish.
Heat 2 tsp of oil in a pan. When hot, add the ingredients for tempering. When the mustard begins to pop, add the veggies and stir fry for a couple of minutes. Add the water, salt and the lentils and let it come to a boil. When the lentils are cooked through, remove from the stove.
Garnish with chopped cilantro. Serve with idlis, dosas or as a lentil soup for a healthy, satisfying meal.
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