Equipment
Ingredients
Main Dal
- 30 ml vegetable oil
- 100 g onion, finely chopped
- 283 g sweet potatoes, finely diced
- 3 g ginger, minced
- 2 garlic, minced
- 1 red chili, minced
- 185 g red lentils
- 6 g ground coriander
- 6 g ground cumin
- 4 g ground turmeric
- 2 g ground ginger
- 240 ml canned chopped tomatoes
- 950 ml water
- salt, to taste
Garnish
- 9 g cilantro, chopped
- fresh coconut flesh, shaved
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 280 kcal
- Protein
- 11 g
- Carbohydrates
- 43 g
- Fat
- 8 g
- Fiber
- 8 g
- Sugar
- 5 g
- Sodium
- 482 mg
- Saturated Fat
- 2 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 5 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 691 mg
- Calcium
- 88 mg
- Iron
- 5.3 mg
- Magnesium
- 53 mg
- Phosphorus
- 161 mg
- Zinc
- 1.8 mg
- Vitamin A
- 469 mcg
- Vitamin C
- 13 mg
- Vitamin E
- 1.6 mg
- Vitamin K
- 2 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.26 mg
- Riboflavin
- 0.09 mg
- Niacin
- 1.1 mg
- Folate
- 87 mcg
- Water
- 259 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Heat 30ml vegetable oil in a large saucepan over medium-low heat.
Add 100g finely chopped onion to the pan and sauté until softened, approximately 5-7 minutes.
Add 283g finely diced sweet potato and sauté for an additional 5 minutes.
Stir in 3g minced ginger and 2 minced garlic cloves, then reduce the heat to low.
Add the minced red chili, 185g red lentils, 6g ground coriander, 6g ground cumin, 4g ground turmeric, and 2g ground ginger.
Stir the mixture thoroughly to ensure the lentils are evenly coated with the oil and spices.
Pour in 240ml canned tomatoes and 950ml water.
Increase the heat to high until the liquid reaches a boil.
Reduce heat to a fast simmer and cook uncovered for 25 minutes, stirring occasionally, until lentils and potatoes are tender.
Season with salt to taste and continue to simmer for 10 minutes until the dal reaches your preferred thickness.
Whisk the dal briefly to break down some of the lentils and sweet potatoes for a creamier texture.
Serve hot in bowls and garnish with 9g chopped cilantro and shaved coconut.
Chef's Notes
- For a deeper flavor, toast the spices in the dry pan for 30 seconds before adding the oil. Be careful not to burn them.
- Rinsing the red lentils before adding them helps to remove any dust or debris and can prevent them from becoming too mushy.
- Adjust the amount of water to achieve your desired consistency. For a thicker dal, use less water; for a soupier consistency, add more.
- Don't skip the final whisking step (Step 11). It helps to create a creamier, more emulsified texture that is characteristic of well-made dal.
- The optional fresh coconut adds a subtle sweetness and richness that complements the earthy spices beautifully.
Storage
Refrigerator: 4 days — Store in an airtight container; flavor often improves the next day.
Freezer: 3 months — Thaw overnight in the refrigerator before reheating.
Reheating: Heat in a saucepan over medium heat, adding a splash of water if the consistency is too thick.
Troubleshooting
Dal is too thin or watery
Cause: Insufficient evaporation or lentils have not fully broken down.
Fix: Increase heat slightly and continue cooking for 5-10 minutes while stirring frequently.
Prevention: Ensure the dal is at a fast simmer rather than a very low heat while uncovered.
Cultural Context
Masoor dal, or red lentil curry, is a staple in Indian cuisine, particularly in North Indian households. It's a comfort food known for its simplicity, affordability, and nutritional value, often served as a daily meal with rice or roti. Its preparation can vary regionally, with different spice combinations and additions like vegetables.
