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A comforting and tangy lentil curry from Goa, made with creamy coconut milk, sour kokum, and a simple tempering. This flavorful dal is a staple in Goan homes and pairs perfectly with steamed rice.
Pressure Cook the Dal
Simmer with Coconut Milk and Kokum
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A comforting and tangy lentil curry from Goa, made with creamy coconut milk, sour kokum, and a simple tempering. This flavorful dal is a staple in Goan homes and pairs perfectly with steamed rice.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 368.29 calories per serving with 11.48g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Combine and Serve
Add diced pumpkin, carrots, or drumsticks to the dal while pressure cooking for extra nutrition and texture.
You can make this recipe with masoor dal (red lentils) for a quicker cooking time, though the texture will be slightly different.
For extra heat, add 1-2 dried red chilies to the tempering along with the mustard seeds.
Add 2-3 cloves of finely chopped garlic to the tempering and sauté until golden brown for a pungent, aromatic flavor.
Toor dal is an excellent source of vegetarian protein, which is essential for muscle repair, cell growth, and maintaining energy levels.
The high dietary fiber content in lentils aids in smooth digestion, helps prevent constipation, and supports a healthy gut microbiome.
Coconut milk provides medium-chain triglycerides (MCTs), a type of saturated fat that is easily digestible and can serve as a quick source of energy for the body.
The dal is flavored with spices like turmeric, which contains curcumin, a powerful compound known for its potent anti-inflammatory and antioxidant effects.
Yes, Goan Dal is a healthy and balanced dish. It is rich in plant-based protein and fiber from the lentils, provides healthy fats from coconut milk, and contains beneficial compounds from spices like turmeric.
A single serving of Goan Dal (approximately 1 cup) contains around 340-370 calories. This is an estimate and can vary based on the fat content of your coconut milk and the amount of oil used.
If you cannot find kokum, the best substitute is tamarind paste (about 1 tablespoon). Alternatively, you can add a generous squeeze of fresh lime or lemon juice at the end of cooking, after turning off the heat.
Coconut milk can curdle or 'split' if it's boiled at a high temperature. To prevent this, always add it on low heat and only bring the dal to a gentle simmer, never a rolling boil.
Absolutely. You can cook the soaked dal in a regular pot on the stovetop. It will take significantly longer, around 45-60 minutes, for the dal to become completely soft. Add more water as needed during cooking.
Store leftover Goan Dal in an airtight container in the refrigerator for up to 3 days. The dal will thicken upon cooling; you may need to add a splash of water when reheating.