Simple Amla Dal
This Simple Amla Dal offers a delightful sour and vitamin-C-rich twist to a classic lentil soup. The amla (Indian gooseberry) softens beautifully, infusing the dal with its unique tangy flavor and numerous health benefits.
For 4 servings
Thoroughly rinse the red lentils under cold running water until the water runs clear. This removes any impurities and excess starch.
In a medium-sized pot or pressure cooker, combine the rinsed lentils, 3 cups of water, chopped amla, turmeric powder, and 1/2 tsp of salt. If using a pressure cooker, cook for 2-3 whistles; if using a pot, bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes.
Cook until the lentils are soft and mushy, and the amla pieces are tender. If using a pot, you might need to add an additional 1/2 cup of hot water to achieve the desired consistency. Remove from heat.
Gently mash the cooked amla pieces against the side of the pot with the back of a spoon to release their full flavor and integrate them into the dal. Stir well. Taste and adjust salt if needed.
Prepare the tempering (tadka): In a small pan, heat ghee or vegetable oil over medium heat. Add mustard seeds and let them splutter. Then add cumin seeds and asafoetida, and sauté for a few seconds until fragrant.
Add curry leaves, slit green chili (if using), minced garlic (if using), and grated ginger (if using). Sauté for 30-60 seconds until fragrant and the garlic turns light golden.
Turn off the heat and immediately stir in the Kashmiri red chili powder. Pour the hot tempering directly into the cooked dal.
Stir the tempering into the dal, cover immediately for a minute to allow the flavors to infuse. This step is crucial for a fragrant dal.
Garnish with fresh chopped coriander leaves and serve hot with steamed rice, roti, or quinoa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier dal, you can lightly mash a portion of the cooked lentils after the amla, before adding the tempering.
- 2Adjust the amount of water to achieve your preferred consistency; some prefer a thicker dal, while others like it more soupy.
- 3If using frozen amla, you can add it directly to the pot without thawing. Ensure it's deseeded and chopped.
- 4To make this recipe vegan, simply substitute ghee with your preferred vegetable oil (e.g., coconut oil or sunflower oil) for the tempering.
Adapt it for your goals.
Spicy Kick
Increase the green chili to two, or add a pinch of red chili flakes to the tempering for more heat.
Vegetable BoostVegetable Boost
Add finely diced carrots, spinach, or bottle gourd along with the lentils for added nutrients and texture.
Coconut Amla DalCoconut Amla Dal
For a richer, South Indian-inspired flavor, stir in 1/4 cup of coconut milk after the tempering and simmer for 2-3 minutes.
Why this is on our healthy list.
Rich in Vitamin C
Amla is an excellent source of Vitamin C, which boosts immunity, aids in iron absorption, and acts as a powerful antioxidant.
High Fiber Content
Both amla and red lentils are rich in dietary fiber, promoting digestive health, regulating blood sugar, and contributing to satiety.
Antioxidant Powerhouse
Amla contains potent antioxidants that help combat free radicals, reduce oxidative stress, and support overall cellular health.
Frequently asked questions
While fresh or frozen amla is preferred for its vibrant flavor and texture, you can use dried amla. Soak it in hot water for 30 minutes before chopping and adding to the dal. The flavor might be more concentrated.
