3 Dal Recipes To Add Healthy Lentils To Your Monsoon Diet

When the monsoon season arrives, there's nothing more comforting than a warm and hearty bowl of dal. In Indian cuisine, dal, or lentils, play a crucial role in providing nourishment and comfort during rainy weather. The combination of aromatic spices, rich textures, and the earthiness of lentils creates a symphony of flavours that perfectly complements the damp and cool atmosphere. 

Also read 7 Tips For Cooking Moong Dal Khichdi In A Pressure Cooker

1. Moong Dal Khichdi: The Ultimate Comfort Food

Moong dal khichdi is a quintessential one-pot meal that epitomises comfort and simplicity. This dish is made by combining rice and split green gram lentils, cooked to a creamy consistency. The magic of this dish lies in the aromatic spices such as cumin, turmeric, and ghee, which infuse the khichdi with a warm and inviting aroma. The gentle, soft texture of the lentils and the comforting flavours make it a perfect choice for a rainy day. Serve it with a dollop of ghee, accompanied by pickles or yoghurt, for a complete and satisfying meal.

Ingredients:

• 1 cup basmati rice
• ½  cup split moong dal (split green gram lentils)
• 2 tablespoons ghee (clarified butter)
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
•  ½  teaspoon red chilli powder (optional)
• Salt to taste
• 4 cups water
• Fresh coriander leaves for garnish

Method:

• Rinse the rice and moong dal under running water until the water runs clear. Soak them together in water for about 30 minutes. Drain and set aside.
• Heat ghee in a pressure cooker or a deep pot over medium heat. Add cumin seeds and let them splutter.
• Add the soaked rice and moong dal to the pot and sauté for a couple of minutes, stirring constantly.
• Stir in the turmeric powder, red chilli powder (if using), and salt. Mix well to coat the rice and dal with the spices.
• Add water to the pot and give it a good stir. Bring it to a boil.
• If using a pressure cooker, close the lid and cook on high heat until you hear two whistles. Then, reduce the heat to low and cook for an additional 8-10 minutes. If using a pot, cover it with a lid and simmer on low heat until the rice and dal are fully cooked and tender, stirring occasionally. This may take around 20-25 minutes.
• Once cooked, remove the pressure cooker from the heat and let the pressure release naturally. If using a pot, turn off the heat and let it sit covered for 5 minutes.
• Open the lid and fluff the khichdi with a fork. Garnish with fresh coriander leaves.
• Serve the Moong Dal Khichdi hot with a dollop of ghee and enjoy it with pickles, yoghurt, or papadums.
• Note: You can customise this recipe by adding vegetables like peas, carrots, or potatoes for added nutrition and flavour. Simply chop the vegetables and add them along with the rice and dal in Step 4. Adjust the water quantity accordingly if adding vegetables.

2. Dal Fry: The Tempting Tempered Lentils

Dal fry is a popular dish that features a combination of lentils cooked to perfection and tempered with a flavourful blend of spices. To prepare this dish, lentils such as toor dal (split pigeon peas) or masoor dal (red lentils) are cooked until tender and then seasoned with a tadka, which is a tempering technique that involves heating spices in oil or ghee. The aromatic tadka made with cumin seeds, garlic, onions, and red chilli powder adds depth and complexity to the dish. The resulting dal fry is a delightful medley of flavours that pairs well with rice or roti, making it an ideal choice for a rainy day feast.

Ingredients:

• 1 cup toor dal (split pigeon peas)
• 3 cups water
• 2 tablespoons ghee (clarified butter)
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 green chilli, slit lengthwise
• 1 tomato, finely chopped
• ½  teaspoon turmeric powder
• ½  teaspoon red chilli powder
• 1 teaspoon coriander powder
• Salt to taste
• Fresh coriander leaves, chopped (for garnish)

Method:

• Rinse the toor dal under running water until the water runs clear. Soak the dal in water for about 30 minutes. This step helps in faster cooking.
• In a pressure cooker, add the soaked dal along with 3 cups of water. Pressure cook for about 4-5 whistles or until the dal becomes soft and mushy. Set aside.
• Heat ghee in a deep pan or kadai over medium heat. Add cumin seeds and let them splutter.
• Add finely chopped onions, minced garlic, and slit green chilli to the pan. Sauté until the onions turn golden brown and the raw aroma of garlic disappears.
• Now, add the finely chopped tomatoes and cook until they turn soft and mushy.
• Reduce the heat to low and add turmeric powder, red chilli powder, and coriander powder. Stir well to combine the spices with the onion-tomato mixture. Cook for a minute to allow the spices to release their flavours.
• Carefully add the cooked dal to the pan, along with the water it was cooked in. Stir everything together to ensure the spices are well incorporated into the dal.
• Season with salt according to your taste. If the dal seems too thick, you can add some hot water to adjust the consistency.
• Simmer the dal fry on low heat for about 10-15 minutes to allow the flavours to meld together. Stir occasionally to prevent sticking.
• Once the dal reaches the desired consistency, turn off the heat. Garnish with freshly chopped coriander leaves.
• Serve hot dal fry with steamed rice or Indian bread such as roti or naan. You can also enjoy it as a comforting soup on its own.

3. Sambar: The South Indian Delight

Sambar is a traditional South Indian lentil stew that is bursting with flavours. Made with toor dal, a variety of vegetables, and a unique blend of spices, sambar is a soul-satisfying dish that is perfect for monsoon evenings. The aromatic spices such as fenugreek seeds, curry leaves, and asafoetida create a tantalising aroma that fills the kitchen as the sambar simmers away. The addition of tamarind pulp lends a tangy and refreshing touch, balancing the richness of the lentils. Sambar is traditionally served with idli, dosa, or steamed rice, allowing you to experience the authentic flavours of South India, even if you're miles away.

Ingredients:

• 1 cup toor dal 
• 2 cups mixed vegetables (such as drumsticks, carrots, eggplant, pumpkin, and okra), chopped
• 1 small onion, finely chopped
• 2 tomatoes, chopped
• 2 tablespoons sambar powder (readily available in stores)
• 1 tablespoon tamarind paste or lemon juice
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• ¼  teaspoon asafoetida (hing)
• 1 sprig curry leaves
• 2 dry red chilies
• 2 tablespoons oil or ghee
• Salt to taste
• Water as needed
• Fresh coriander leaves for garnish

Method:

• Rinse the toor dal thoroughly under running water and soak it in water for about 15 minutes. Drain the water and transfer the dal to a pressure cooker. Add 3 cups of water, chopped vegetables, chopped onions, and tomatoes. Close the lid and pressure cook for 4-5 whistles or until the dal is soft and cooked.
• Once the pressure subsides, open the cooker and mash the dal and vegetables gently using a whisk or a ladle. Set it aside.
• In a small bowl, dissolve the tamarind paste in 1/4 cup of warm water. If you're using lemon juice, you can skip this step.
• Heat oil or ghee in a deep pan or kadai over medium heat. Add mustard seeds and allow them to crackle. Then, add cumin seeds, asafoetida, curry leaves, and dry red chilies. Saute for a few seconds until fragrant.
• Add the sambar powder to the pan and sauté for a minute, stirring continuously to prevent it from burning.
• Pour the mashed dal and vegetable mixture into the pan. Add the tamarind paste (or lemon juice) and salt to taste. Mix well and adjust the consistency by adding water if needed. Bring the sambhar to a boil and let it simmer on low heat for about 10-15 minutes to allow the flavours to meld together.
• Once the sambhar reaches the desired consistency, turn off the heat.
• Garnish with fresh coriander leaves and serve hot with idli, dosa, or steamed rice.

Enjoy the authentic flavours of South India with this delicious sambhar recipe. The combination of tangy tamarind, aromatic spices, and wholesome lentils will transport your taste buds to the land of vibrant flavours.

 Whether you're seeking a simple and nourishing meal or an explosion of flavours, these hearty lentil dishes will surely satisfy your cravings during the rainy weather. So, embrace the monsoon season and treat yourself to the warmth and comfort of these monsoon special dal recipes, bringing the spirit of Indian kitchens to your dining table.