Today on Light and Tasty we talk about legumes, the perfect opportunity for me to cook lentil dahl — I had wanted to try it for so long!
Lentil dahl is a typical Indian dish: spicy, a little soup usually served with basmati rice or with naan bread.
The original Indian recipe includes some indispensable spices such as curry and turmeric, but there are also spicier variations where coriander, ginger, cumin, paprika and garam masala — the typical Indian spice mix — are added. The recipe also usually calls for coconut milk.
But the dahl we know is sometimes, let’s say, Europeanized, softening the spice load a bit and replacing coconut milk with yogurt (dairy or plant-based). Or removing both to get a minimal dahl based only on red split lentils and spices.
Given the light nature of our weekly column, I decided to start my dahl adventure with that simplest version: no coconut milk or yogurt, using just a few spices — curry, turmeric and ginger, plus a pinch of cumin, and in modest amounts.
If you like soups as much as I do, and you like lentils and spiced flavors, then this recipe is for you! 😋
See, I knew it would end up like this… now I immediately want to try the version with coconut milk! Ahhhh really? You too??? I was sure of it! 😄
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And afterwards, try these recipes too! 👇
- Difficulty: Easy
- Cost: Very inexpensive
- Preparation time: 5 Minutes
- Cooking time: 20 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Indian
- Seasonality: All seasons
Ingredients
- 3/4 cup red split lentils
- Half onion (about 2 oz)
- Half teaspoon curry powder
- Half teaspoon ground turmeric
- 1 teaspoon fresh ginger (grated)
- 1 pinch cumin seeds
- 2 peeled tomatoes (canned) (or, in summer, one very ripe tomato)
- 1 tablespoon extra virgin olive oil
- 2 cups vegetable broth
- palloncino bread (or pita, or naan, to serve)
Tools
- Saucepan
- Lid
Steps
The procedure is very simple.
Chop the onion and sauté it with one tablespoon of oil.
Rinse the lentils well, drain them and add them to the saucepan.
Let them absorb the flavor of the onion.
Crush the tomatoes with a fork (if they are large, one is enough) and add them to the lentils.
👉 The tomato can (and should) be cooked with the onion before adding the lentils — a detail I discovered only after eating everything, but I duly report it to you.
Pour in the vegetable broth (if you don’t have broth you can simply use water).
Add all the spices.
👉 To intensify the flavor of the spices, you can dry-toast them (in a small pan) before using. Or… double the amounts (or adjust them as you like)! 😉
Cook with the lid slightly ajar for about 20 minutes, until the lentils break down and the soup has reached a thick but not dry consistency, nor too brothy.
Serve the lentil dahl hot or warm, accompanied by rice or naan bread.
While the dahl was cooking I prepared a simplified version of my palloncino bread (which isn’t “puffed” this time, but it was just what was needed! 😃)
Salt-free tips
As always, no salt in this recipe! Recipes rich in spices don’t need salt! Adjust the spices to your taste, and if you prefer a spicier note — if fresh ginger isn’t enough for you — add chili pepper or paprika. 😉
If you are interested in reducing or eliminating salt, always remember to:
▫ Reduce salt gradually so the palate gets used to it slowly and doesn’t notice the progressive reduction.
▫ Use spices: chili, pepper, curry, nutmeg, cinnamon, cloves, cumin…
▫ Use aromatic herbs: basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
▫ Use seeds: sesame, pine nuts, almonds, walnuts…
▫ Use pungent vegetables or fruits: garlic, onion, lemon, orange…
▫ Use my salt-free vegetable granulate and the gomasio.
▫ Prefer fresh foods.
▫ Avoid cooking methods that leach flavors into water; prefer cooking that preserves flavors (griddle, parcel, steam, microwave).
▫ Avoid bringing the salt shaker to the table!
▫ Allow yourself an occasional indulgence. It boosts morale and helps you persevere.
If you do not want, or cannot, give up salt:
▫ You can still try my recipes, salting according to your usual habits.
Follow me!
On the WhatsApp channel and on Instagram, on the Facebook page and Pinterest boards, in my two groups: Il gruppo di Catia, in cucina e oltre and Proprio quello che stavo cercando! — and if you like, subscribe to my Newsletter
The other Light and Tasty recipes, all dedicated to legumes:
Carla Emilia: Sautéed fava beans and catalogna with Sardinian pecorino
Claudia: Green pea rolls
Daniela: Lentil and pea salad with pepper and tomatoes
Elena: My pasta e fagioli
Milena: Mix of legumes and cereals with vegetables and toasted pine nuts
