Amaranth & Red Lentil Dal
A hearty and nutritious Indian lentil curry featuring protein-rich red lentils simmered with aromatic spices, then finished with fresh amaranth leaves for a vibrant burst of flavor and essential nutrients.
For 4 servings
**Prepare Lentils**: Rinse the red lentils (masoor dal) thoroughly under cold water until the water runs clear. In a medium pot or pressure cooker, combine the rinsed lentils with 3 cups of water and a pinch of turmeric. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or pressure cook for 1-2 whistles, until the lentils are soft and mushy. Mash lightly with the back of a spoon if desired for a creamier texture. Set aside.
**Sauté Aromatics for Tadka**: Heat ghee or vegetable oil in a large pan or pot over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds and curry leaves, sauté for 30 seconds until fragrant.
**Build Flavor Base**: Add the finely diced onion and a pinch of salt to the pan. Sauté until the onion turns translucent and light golden brown, about 5-7 minutes. Stir in the minced ginger, garlic, and slit green chili (if using), and cook for another 1-2 minutes until fragrant.
**Add Spices and Tomato**: Reduce heat to low. Add turmeric powder, coriander powder, and red chili powder. Stir constantly for 30 seconds to toast the spices, being careful not to burn them. Immediately add the finely chopped tomato and cook until it softens and releases its juices, about 3-5 minutes, mashing it slightly with your spoon.
**Combine and Simmer**: Pour the cooked and mashed lentils into the pan with the spice mixture. Add salt to taste and garam masala. Stir well to combine. If the dal is too thick, add a little hot water to reach your desired consistency. Bring the mixture to a gentle simmer.
**Incorporate Amaranth**: Add the chopped amaranth leaves to the simmering dal. Stir gently and cook for only 2-3 minutes, or until the leaves are just wilted and bright green, retaining their freshness and nutrients. Do not overcook.
**Finish and Serve**: Taste and adjust seasoning if necessary. Garnish generously with fresh chopped cilantro. Serve hot with a squeeze of fresh lemon or lime juice, accompanied by steamed 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.
- 1**Lentil Consistency**: For a smoother dal, you can blend a portion of the cooked lentils before adding them to the tempering. For a chunkier texture, mash them less.
- 2**Amaranth Prep**: Ensure amaranth leaves are thoroughly washed to remove any soil or grit. Dry them well before chopping to prevent excess water in the dal.
- 3**Tadka (Tempering)**: The tempering step (adding whole spices to hot oil) is crucial for authentic flavor. Don't skip it, and ensure spices splutter but don't burn for the best aroma.
- 4**Spice Level**: Adjust the amount of green chili and red chili powder according to your preference. For a milder dal, omit the green chili entirely.
Adapt it for your goals.
Ingredient Swap
Substitute amaranth leaves with spinach, kale, or fenugreek leaves (methi) for a different nutritional profile and flavor.
Lentil BlendLentil Blend
Combine red lentils with a small amount of yellow moong dal for a slightly different texture and flavor complexity in the dal.
Smoky FlavorSmoky Flavor
For a smoky 'dhaba-style' dal, perform a 'dhungar' by placing a small, red-hot charcoal in a small heat-proof bowl in the dal, drizzling a teaspoon of ghee over it, and covering immediately for a few minutes.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Red lentils are a fantastic source of plant-based protein, essential for muscle repair, growth, and overall body function, making this a satisfying vegetarian meal.
High in Fiber for Digestive Health
Both lentils and amaranth leaves are packed with dietary fiber, which aids digestion, promotes satiety, helps regulate blood sugar levels, and contributes to gut health.
Rich in Vitamins and Minerals
Amaranth leaves contribute a wealth of vitamins (like A, C, K) and minerals (iron, calcium, magnesium), while lentils add B vitamins and iron, supporting overall health and immunity.
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. You might need to add a little water when reheating to adjust the consistency.
