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Spiced Vegetable Dal

Serves 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients:

  • 1 cup red lentils (masoor dal), rinsed

  • 4 cups water or vegetable broth

  • 1 Tbsp coconut oil (or plant-based ghee)

  • 1 tsp cumin seeds

  • 1 tsp mustard seeds

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 1-inch piece fresh ginger, grated

  • 1 tsp turmeric powder

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • ½ tsp chili powder (optional, to taste)

  • 1 medium carrot, diced

  • 1 zucchini or green beans, chopped (or other seasonal veggie)

  • 1 medium tomato, diced

  • ½ tsp salt (adjust to taste)

  • 2 Tbsp fresh cilantro, chopped (for garnish)

  • Lime wedges (to serve)

Spiced Dal.jpg

Use it for:

  • Dal is considered grounding and easy to digest, especially supportive during Vata season when warmth and stability are needed.

Directions:

  • In a pot, combine lentils and water/broth. Bring to a boil, then reduce heat and simmer until lentils are soft and broken down (about 20 minutes). Skim foam as needed.

  • In a skillet, heat coconut oil. Add cumin and mustard seeds, let them pop. Stir in onion, garlic, and ginger; sauté until fragrant.

  • Add turmeric, coriander, cumin, and chili powder. Stir well, then add carrot, zucchini, and tomato. Cook 5–7 minutes until veggies soften.

  • Transfer spiced veggie mix into the simmered dal. Stir together and cook another 5 minutes. Add salt to taste.

  • Serve hot with rice or flatbread, garnished with cilantro and lime.

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