| Prep: 15 mins | Cook: 30 mins – 40 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 220 | 3g | 1g | 37g |
| sugars | fibre | protein | salt |
| 5g | 6g | 15g | 0.92g |
Our Lentil and Tomato Dal recipe is one that tugs at strings close to home, both in terms of the flavor it carries and the comforting warmth it offers. A perfect way to satisfy your palate, this varied mix of red lentils, plenty of spices, and a heartening tomato base, creates a meal that caters to health as much as to taste.
A Taste Like Home
Even though my roots are in Atlanta, and my family hails from Nigeria, this dish brings back memories of our family table, often crowded with platters of Afro-Southern fusion. The Lentil and Tomato Dal, although reminiscent of traditional Indian dals, holds its own by borrowing the robustness of Southern cooking and hinting at the strong spicy notes from West African dishes.
Health and Hearty Flavours
While the intricate weave of spices in this dish makes for an addictive flavor, the real hero of this recipe lies in its main ingredient: Red Lentils. A powerhouse of fiber and protein, red lentils are known for their beneficial impact on heart health and ability to reduce the risk of chronic diseases. The turmeric, another core element in this dish, coupled with the freshness of ginger, adds not only depth to this meal but also offers a host of health benefits including improved digestion and anti-inflammatory properties. For more information on the health benefits check out this article by Webmd .
As for those worried about the spiciness, the green chilies are optional. But do remember that a hint of spice often adds a beautiful edge to the dal, and the warm heat is easily countered by the cool, fresh cilantro and squeeze of lemon juice.
Versatility at Its Best
Pair this delicious Lentil and Tomato Dal with a serving of naan or white rice, and you have yourself a wholesome, satisfying meal that you’ll return to time and again. This dish is perfect for a quiet family dinner or for entertaining guests. And if you’re a fan of a full Indian theme meal, do check out this BBC collection of Indian side dishes, an ideal complement to our Lentil and Tomato Dal. Mixing and matching these dishes will create an elaborate, tastefully exotic spread to impress even the pickiest of eaters.
Pairing the love of my Southern roots with the warm embrace of global cuisines, I find immense joy in creating food that feels familiar, yet teases the senses with something slightly unexpected. This Lentil and Tomato Dal is the epitome of such a blend. It’s more than a dish; it’s a collage of flavors, colors, textures, and health, all in one bowl.
What You’ll Need
- 1 cup red lentils
- 4 cups of water
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of fresh ginger root, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- 1 teaspoon salt
- 2 tomatoes, chopped
- 1/2 cup of fresh cilantro leaves
- 2 green chilies, chopped (optional)
- Fresh lemon juice to taste (optional)
Method
Step One
Put the red lentils in a colander and rinse them under running cold water until the water runs clear. Once rinsed, pour them into a large pot. Add 4 cups of water to the pot. Bring the water to a boil over medium-high heat.
Step Two
While the lentils are cooking, heat 1 tablespoon of vegetable oil in a skillet over medium heat. Add the chopped onion to the skillet and cook until it becomes translucent. This should take around 5 minutes.
Step Three
Add the minced garlic, grated ginger root, ground cumin, ground turmeric, curry powder, and salt to the skillet. Stir the ingredients well, allowing the spices to lightly toast and the flavors to meld together. This should take about 2 minutes.
Step Four
Chop the tomatoes and add them to the skillet, stirring them into the other ingredients. Cook until the tomatoes soften, which should take around 5 minutes.
Step Five
If you wish to add some heat, include desired amount of chopped green chilies to the skillet. Stir until well mixed with the other ingredients.
Step Six
Once the lentils have softened, add the skillet mixture into the pot of lentils. Mix thoroughly, then allow to simmer for about 10 minutes for the flavors to combine.
Step Seven
Roughly chop the fresh cilantro leaves and stir them into the lentil mixture. If desired, add fresh lemon juice to taste. Let the dal cool for a few minutes prior to serving.
Step Eight
Serve the dal warm with a side of Indian bread or rice. Enjoy the hearty and flavorful Lentil and Tomato Dal!
