Lentil & Papaya Curry (Dal)
This comforting and nourishing Lentil & Papaya Curry features red lentils cooked with tender green papaya, coconut milk, and aromatic spices, finished with a unique touch of fresh grated raw papaya for texture and brightness.
For 4 servings
Rinse red lentils thoroughly under cold water until the water runs clear. Peel and finely chop the onion, mince the garlic, and grate the fresh ginger. Peel and cube 1.5 cups of green papaya, and grate 0.5 cup of green papaya, keeping them separate.
Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the cumin seeds and let them splutter for about 30 seconds. Add the chopped onion and sauté until softened and translucent, about 5-7 minutes.
Add the minced garlic and grated ginger to the pot, cooking for another minute until fragrant. Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook for 30 seconds, stirring constantly to prevent burning.
Add the rinsed red lentils and 3 cups of vegetable broth or water to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, stirring occasionally, until the lentils are partially cooked.
Stir in the cubed green papaya. Continue to simmer, covered, for another 7-10 minutes, or until the lentils are tender and the cubed papaya is soft but still holds its shape.
Pour in the full can of coconut milk and stir well to combine. Add the fresh spinach and cook for 2-3 minutes, or until the spinach has wilted completely.
Remove the pot from heat. Stir in the garam masala and the reserved 0.5 cup of freshly grated raw green papaya.
Ladle the warm curry into bowls. Garnish generously with fresh chopped cilantro and a squeeze of fresh lime juice. Serve hot with rice or naan.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Lentil Doneness: Red lentils cook quickly. Keep an eye on them to prevent them from becoming too mushy. They should be tender but still have a slight texture.
- 2Green Papaya Selection: Choose firm, unripe green papayas. They should feel heavy for their size and have no yellow spots. Avoid ripe papaya as it will alter the flavor and texture significantly.
- 3Spice Adjustment: For more heat, increase the red chili powder or add a fresh chopped green chili along with the garlic and ginger. For a milder curry, omit the chili powder.
- 4Consistency: If the curry is too thick, add a little more hot water or vegetable broth until it reaches your desired consistency. If it's too thin, simmer uncovered for a few more minutes.
Adapt it for your goals.
Protein Boost
Add 1 cup of cooked chickpeas or pan-fried tofu cubes along with the coconut milk for extra protein.
Vegetable MedleyVegetable Medley
Incorporate other quick-cooking vegetables like diced bell peppers, green beans, or peas during the last 5-7 minutes of cooking.
Smoky FlavorSmoky Flavor
For a smoky depth, add 1/2 tsp of smoked paprika along with the other dry spices in step 3.
Why this is on our healthy list.
Digestive Health
Lentils are rich in dietary fiber, promoting healthy digestion and preventing constipation. Green papaya contains papain, an enzyme that aids in protein digestion.
Nutrient-Rich
This curry is packed with vitamins and minerals from lentils (iron, folate), spinach (Vitamin K, Vitamin A), and papaya (Vitamin C, antioxidants), supporting overall well-being.
Heart Health
Lentils are known to lower cholesterol and blood pressure, while coconut milk, in moderation, can contribute healthy fats. The fiber content further supports cardiovascular health.
Frequently asked questions
No, ripe papaya is sweet and soft, which would change the flavor profile and texture significantly. Green papaya is firm and starchy, similar to a vegetable, and is crucial for this recipe's intended taste and texture.
