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A simple and comforting lentil dish from the sunny state of Goa. Made with pigeon peas and fresh coconut, this mildly spiced dal has a wonderfully creamy, soupy texture and pairs perfectly with steamed rice. It's a staple in Goan Hindu households, celebrated for its simplicity and nourishing qualities.
For 4 servings
Rinse the toor dal under cold running water until the water runs clear. For faster cooking, you can soak the dal in water for 30 minutes, then drain.
Transfer the rinsed dal to a pressure cooker. Add 3 cups of water, turmeric powder, and salt. Secure the lid and cook on medium-high heat for 3-4 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. Open the cooker and whisk the dal vigorously with a wire whisk or an immersion blender until it's smooth and creamy. If the dal is too thick, add 1/2 to 1 cup of hot water to achieve a thin, soupy consistency.
Place the cooker back on low heat. Stir in the freshly grated coconut and the optional jaggery. Let the dal simmer gently for 3-4 minutes, allowing the flavors to meld together.
While the dal simmers, prepare the tempering (tadka). Heat ghee in a small pan (tadka pan) over medium heat.
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A simple and comforting lentil dish from the sunny state of Goa. Made with pigeon peas and fresh coconut, this mildly spiced dal has a wonderfully creamy, soupy texture and pairs perfectly with steamed rice. It's a staple in Goan Hindu households, celebrated for its simplicity and nourishing qualities.
This goan recipe takes 35 minutes to prepare and yields 4 servings. At 228.87 calories per serving with 10.14g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Immediately pour the hot tempering over the simmering dal. Stir well to combine and turn off the heat.
Just before serving, stir in the fresh lemon juice and garnish with chopped coriander leaves. Serve hot with steamed rice and a side of vegetables.
You can make this recipe with a mix of toor dal and moong dal for a different texture and flavor profile.
For a more wholesome meal, add chopped vegetables like carrots, drumsticks, or pumpkin to the dal while pressure cooking.
For a spicier version, add 1-2 dried red chillies to the tempering along with the green chillies.
For an even creamier dal, you can grind the grated coconut with a little water to a fine paste before adding it to the cooked dal.
Toor dal is an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making it a great choice for vegetarians and vegans.
The lentils in this dish are packed with dietary fiber, which aids in digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
The inclusion of spices like hing (asafoetida) and cumin is traditional for a reason. They are known for their carminative properties, which help reduce gas and bloating, making the lentils easier to digest.
The use of fresh coconut and ghee provides healthy fats, including medium-chain triglycerides (MCTs), which are a good source of energy for the body and brain.
Yes, it is very healthy. It's a great source of plant-based protein and dietary fiber from the lentils. It's lightly spiced, easy to digest (thanks to hing), and made with wholesome ingredients like coconut and ghee.
One serving (approximately 1 cup or 280g) contains around 225-250 calories, making it a light yet satisfying and nutritious meal.
Absolutely. You can cook the dal in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the dal to become completely soft. Make sure to add enough water and stir occasionally.
Goan Dal Varan is distinct due to its simplicity and the use of fresh coconut. Unlike many North Indian dals, it does not contain onions, garlic, or tomatoes, and has a much milder, soupy consistency.
Yes, it's very easy to make this vegan. Simply replace the ghee with coconut oil for the tempering. All other ingredients are plant-based.
You can store leftover dal in an airtight container in the refrigerator for up to 3 days. The dal will thicken upon cooling, so add a little hot water while reheating.