Amaranth and Red Lentil Dal
This Amaranth and Red Lentil Dal is a comforting and highly nutritious Indian staple, combining the earthy goodness of red lentils with the vibrant, iron-rich amaranth leaves for a wholesome meal.
For 4 servings
Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside. Prepare the amaranth leaves by washing them well, removing any tough stems, and finely chopping them.
Heat the vegetable oil or ghee in a large pot or Dutch oven over medium heat. Add the mustard seeds and cumin seeds. Once the mustard seeds begin to splutter and the cumin seeds turn fragrant (about 30 seconds), add the asafoetida (if using).
Add the chopped onion, minced garlic, grated ginger, and slit green chilies to the pot. Sauté for 5-7 minutes, stirring occasionally, until the onion softens and turns translucent.
Stir in the turmeric powder, ground cumin, ground coriander, and red chili powder. Cook for 1 minute, stirring constantly, until the spices are fragrant. Be careful not to burn them.
Add the rinsed red lentils and vegetable broth (or water) to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the lentils are tender and have started to break down.
Stir in the finely chopped amaranth leaves. Continue to simmer, uncovered, for another 5-10 minutes, or until the amaranth leaves are completely wilted and the dal has reached your desired consistency. If the dal becomes too thick, add a splash more hot water.
Season the dal with salt to taste, garam masala, and fresh lemon juice. Stir well to combine. Taste and adjust seasonings as needed.
Ladle the Amaranth and Red Lentil Dal into serving bowls. Garnish generously with fresh chopped cilantro. Serve hot with steamed basmati rice, roti, or naan.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier dal, you can lightly mash some of the lentils against the side of the pot with the back of your spoon after they are cooked.
- 2Adjust the consistency to your preference: for a thicker dal, simmer longer; for a thinner dal, add more hot water or broth.
- 3Don't skip the tempering (tadka) if you want an authentic Indian flavor. It adds a crucial aromatic finish to the dish.
- 4If you don't have amaranth leaves, spinach or kale can be used as a substitute, though the flavor profile will be slightly different.
Adapt it for your goals.
Greens Swap
Substitute amaranth leaves with an equal amount of chopped spinach, kale, or fenugreek leaves (methi) for a different earthy flavor.
Lentil BlendLentil Blend
Combine red lentils with a small amount of yellow moong dal (split yellow lentils) for a slightly different texture and flavor profile.
Added VegetablesAdded Vegetables
For a heartier meal, add chopped tomatoes, carrots, or bell peppers along with the onions and cook until tender before adding lentils.
Why this is on our healthy list.
Rich in Plant-Based Protein
Red lentils are an excellent source of plant protein, essential for muscle repair, growth, and overall body function, making this a satisfying vegetarian meal.
High in Dietary Fiber
Both lentils and amaranth leaves are packed with dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Nutrient Powerhouse
Amaranth leaves are exceptionally rich in iron, calcium, Vitamin K, and Vitamin C, while the spices contribute antioxidants and anti-inflammatory properties, boosting overall nutritional intake.
Frequently asked questions
Yes, this dal tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop, adding a splash of water or broth if it has thickened too much.
