Simple Amla Dal
A humble yet deeply flavorful toor dal brightened with the tang of fresh Indian gooseberries. The amla softens beautifully in the dal, releasing its unique sourness that blends with earthy lentils, cumin, and a gentle chili warmth. A simple tempering of mustard seeds, curry leaves, and dried red chilies completes this comforting, nourishing bowl — perfect with steamed rice and a drizzle of ghee.
For 4 servings
- prep · ~5 min
Prepare the amla.
1.Wash 6 fresh amla and pat dry.2.Slice around the seed to remove it from each gooseberry.3.Chop the amla flesh into small bite-sized pieces. Set aside. - pressure cook · ~15 min
Pressure cook the dal and amla.
1.In a pressure cooker, add 1 cup washed toor dal, chopped amla pieces, 1 pinch turmeric powder, and 3 cups water.2.Close the lid and cook on medium-high heat for 3-4 whistles.3.Allow the pressure to release naturally. Open the lid and mash the dal well with a spoon or whisk until smooth.TIPDon't add salt before cooking — it can toughen the amla skins. Salt after boiling. - simmer · ~5 min
Simmer with salt and jaggery.
1.Place the mashed dal and amla mixture back on low heat.2.Stir in 1 tsp jaggery and 0.5 tsp salt.3.Add a little hot water if the dal is too thick. Simmer for 5 minutes, stirring occasionally. - temper · ~2 min
Make the tempering.
1.Heat 1 tsp oil in a small pan over medium heat.2.Add 1 tsp mustard seeds and let them pop.3.Add 1 tsp cumin seeds and let them sizzle for 10 seconds.4.Add 2 broken dried red chilies, 10 curry leaves, slit green chilies, and grated ginger. Sauté for 30 seconds until fragrant.5.Switch off the heat and add a pinch of asafoetida. Stir once.TIPPour the tempering immediately over the dal so it sizzles and infuses instantly. - mix · ~1 min
Combine the tempering with the dal.
Pour the hot tempering directly over the simmering dal. It will sputter and release a fragrant aroma. Stir well to blend the tempered spices evenly into the dal.
- simmer · ~2 min
Final simmer and adjust consistency.
Let the dal simmer on low heat for 2 more minutes so all the flavors meld together. Adjust salt if needed and add a splash of water to reach your desired pouring consistency.
- garnish · ~1 min
Garnish with fresh coriander and serve hot.
Ladle the hot amla dal into serving katoris. Sprinkle generously with freshly chopped coriander leaves. Serve immediately with steamed rice and a drizzle of ghee on top.
TIPA squeeze of lemon just before eating can brighten the tang even more, though amla already provides plenty of sourness.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Mash the dal thoroughly after pressure cooking for a creamy texture that binds the amla pieces.
- 2Always wait for natural pressure release to prevent the dal from turning watery or mushy.
- 3Do not add salt before pressure cooking; it can make the amla skins tough and chewy.
- 4Pour the hot tempering immediately over the dal so it sizzles and infuses every spoonful with aroma.
- 5Adjust the dal's consistency with hot water while simmering — it thickens as it cools.
- 6Use a light drizzle of ghee while serving to balance the tangy amla with rich, nutty flavor.
Adapt it for your goals.
Low-oil
Skip the tempering entirely and instead stir in a pinch of roasted cumin powder and a teaspoon of ghee at the end. This keeps the dal light and low-fat while still adding warmth.
high proteinHigh-protein
Replace half the toor dal with masoor dal (red lentils) for a quicker cook and a protein boost. The masoor dal's creamy texture pairs well with the amla's tang.
jainJain
Omit the ginger, garlic, onion, and use asafoetida generously in the tempering to mimic the flavor of alliums. Ensure all spices are Jain-friendly.
veganVegan
Use coconut oil for the tempering instead of ghee, and skip the ghee drizzle at the end. The coconut oil's subtle sweetness complements the amla beautifully.
Why this is on our healthy list.
Rich in Vitamin C
Fresh amla is one of the richest plant sources of vitamin C, supporting immune function and skin health with every serving.
High in Plant Protein
Toor dal provides a solid dose of plant-based protein and fiber, making this dal a filling and nutritious meal option.
Good for Digestion
Amla's natural sourness, combined with asafoetida and ginger, aids digestion and helps soothe the stomach.
Low in Fat
With only a teaspoon of oil in the tempering, this dal is naturally low in fat while still being rich and satisfying.
Frequently asked questions
Yes, but dried amla is much more concentrated and sour — use only 2-3 pieces, and soak them in warm water for 30 minutes before pressure cooking.
