Iron-Rich Easy Dal Recipe
This Iron-Rich Easy Dal is one of my go-to comfort meals when I want something nourishing, healthy, and simple enough for a busy weeknight. Includes nutritionist tips for better iron absorption.
Servings: 3 servings
Calories: 384kcal
Equipment
- 1 wide skillet
- 1 Blender (optional for making tofu cream)
Ingredients
- 1 ½ cups black lentils green, brown, or red lentils (or canned lentils-see notes)
- 1 medium onion small dice
- 1 tablespoon grated ginger (about 1 inch)
- 4 cloves garlic minced
- 1 cinnamon stick
- 2 teaspoons cumin
- 2 teaspoons coriander
- 1 teaspoon garam masala
- 1 teaspoon turmeric
- Dash of black pepper
- ½ teaspoon red chili powder or sweet paprika
- 3 cups vegetable broth (preferably low sodium) plus more as needed
- 1 ½ cups tomato sauce no added salt
- 2 cups chopped kale or spinach
- 1 cup Tofu cream or coconut milk, or cashew cream to taste
Optional ingredients:
- 1 to 2 Serrano peppers seeds removed, minced
- 1 medium sweet potato cut into ¼-inch pieces
- 1 small lime juice to taste
- ⅓ cup chopped cilantro
Instructions
- Optional quick soak lentils (skip if using red lentils): Place the lentils in a heat-safe bowl and cover with boiling water from a kettle or saucepan. Let soak for up to 30 minutes (maximum) while you prep the other ingredients. Drain and rinse before adding to the pan.
- Cook aromatics: Heat a drizzle of broth or olive oil in large shallow pan over medium heat. Sauté onion, ginger, garlic, bay leaf, and cinnamon for about 4 minutes, or until onions soften and edges start to brown.
- Bloom the spices: Add cumin, coriander, garam masala, turmeric, black pepper, and chili powder. Stir until the spices bloom and smell fragrant (about 1 to 2 minutes). Add a splash of broth to prev ent the spices from sticking to the pan.
- If using sweet potato, stir it in now and cook 2 minutes to begin softening.
- Add the lentils and stir for another minute.
- Pour in vegetable broth and bring to a simmer over medium-low heat. Cook for about 7 minutes , or until lentils and sweet potato are just tender. (If you did not soak the lentils beforehand, cook for about 20 minutes, or until they are just tender. If using red lentils, add the unsoaked lentils and cook for about 15 minutes.) add more broth as needed.
- Stir in the tomato sauce, then add the kale (if using) and cook for about 3 minutes, or just until tender.
- Add your desired cream and warm through.
- Optional for serving: Finish with a squeeze of lime, season to taste, and sprinkle with fresh cilantro before serving.
Notes
For canned lentils: Drain and rinse, then skip the soaking and reduce the broth by about 1 to 1½ cups since the lentils are already cooked. If using sweet potato, let it cook in the broth first until just tender, then add the canned lentils and kale together so the lentils do not overcook or turn mushy. Simmer briefly so everything warms through before adding tomato sauce and cream.
Nutrition facts: Calculated for 1 cup tofu cream and includes all the optional ingredients.
Nutrition facts with coconut milk and no optional ingredients: 404 kcal, 52g carbohydrates, 22g protein, 14g fat (11g saturated fat).
To make cashew cream: Blend ½ cup raw cashews with ¾ to 1 cup water until completely smooth. For best texture, use a high-speed blender. If your blender is weaker, soak the cashews in hot water for 10–15 minutes first, then drain and blend. Adjust water for a thicker or thinner cream.
Nutrition
Calories: 384kcal | Carbohydrates: 67g | Protein: 26g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.5g | Sodium: 290mg | Potassium: 780mg | Fiber: 22g | Sugar: 9g | Vitamin A: 9673IU | Vitamin C: 32mg | Calcium: 153mg | Iron: 9mg
