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A light and comforting lentil soup from Assam, made with red lentils and leafy greens. Its unique, subtle alkaline flavor comes from 'khar', making it a truly distinct regional classic.
Prepare and Cook the Dal
Add Greens and Simmer
Prepare the Tempering (Phoron)
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A light and comforting lentil soup from Assam, made with red lentils and leafy greens. Its unique, subtle alkaline flavor comes from 'khar', making it a truly distinct regional classic.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 257.44 calories per serving with 12.89g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Serve
Instead of mustard greens, you can use other leafy greens like spinach (palak), amaranth leaves (lai xaak), or fenugreek leaves (methi).
Add diced vegetables like bottle gourd (lauki), papaya, or pumpkin along with the dal in the pressure cooker for a more wholesome version.
While masoor dal is traditional, you can also make this recipe with a mix of masoor and moong dal for a slightly different texture.
For a simpler tempering, you can use just panch phoron or just black mustard seeds and dried red chilies.
Masoor dal (red lentils) is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
The combination of lentils and mustard greens provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Mustard greens, ginger, and garlic are rich in vitamins (like Vitamin C and K) and antioxidants that help strengthen the immune system and fight off infections.
This dal is low in saturated fat and cholesterol. The fiber from lentils can help lower cholesterol levels, contributing to better cardiovascular health.
Khar is a unique alkaline ingredient from Assam, traditionally made by filtering water through the ashes of a dried banana peel. It gives the dal its signature flavor. While you can make the dal without it, it won't be authentic. A common substitute is a small pinch (about 1/4 tsp) of baking soda to mimic the alkaline property.
Yes, it is very healthy. It's rich in plant-based protein and fiber from the lentils, and packed with vitamins and minerals from the mustard greens. The use of minimal spices and oil makes it a light and easily digestible dish.
One serving (approximately 1 cup) of Assamese Dal contains around 240-260 calories, depending on the amount of oil used. It's a nutritious, low-calorie option perfect for a balanced meal.
You can use a variety of leafy greens. Spinach is a popular choice. Other traditional options include amaranth leaves (lai xaak) or fenugreek leaves (methi). Adjust cooking time as needed, as some greens wilt faster than others.
Store any leftover dal in an airtight container in the refrigerator for up to 2-3 days. The dal will thicken upon cooling; you may need to add a little hot water while reheating to get the desired consistency.