Are red lentils healthy?

Yes! First, lentils are high in antioxidants. Lentils are also rich in fiber, protein, iron, zinc, folate and potassium. Eating lentils as a part of your dietary pattern are associated with a lower risk of obesity, high blood pressure, diabetes, and cholesterol. Lentils are also high in phytates which have been shown to reduce the risk of colon cancer and osteoporosis . So embedded in all of its’s yumminess, lentils are a great choice for maintaining a healthy lifestyle.

Dal means cooked split lentils. Dal is an Indian staple and is like the western version of a soup, stew or chili. The spelling of the word is used interchangeably with Dal, Daal, or Dhal. Dal is typically split lentils combined with a blend of spices, stewed down to perfection.

Can I cook lentils in the Instant Pot?

Yes, you can. Sauté the ingredients on the sauté setting on your instant pot until onions are translucent. Then add in spices. Then add all ingredients and stir well to combine. Set the time for 10 minutes once completed do a quick release.

Red Lentil Dal

Name: Red Lentil Dal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Indian
Ingredients: 1 onion, chopped; 3 cloves garlic, minced; 1 Tbsp fresh ginger root, minced or grated; 1 tsp ground turmeric; 1/4 tsp ground black pepper; 2 tsp ground cumin; 2 tsp ground coriander; 1/4 tsp ground cinnamon; 2 cups red lentils, rinsed; 4 cups water; 1 tsp lemon zest; Fresh chopped cilantro or parsley; Crushed red pepper flakes for heat (optional)

Description

This Red Lentil Dal recipe is vegan and super easy to pull together. It's great on it's own or over rice. If you want to take it up a notch, wilt a handful of baby spinach or chopped rainbow chard and top with diced tomato. But you can't go wrong with this dish. It's loaded with protein, fiber, iron, and zinc. #redlentildal #healthyveganrecipes #healthycomfortfood #danielfastrecipes

Ingredients

Units Scale

1 onion, chopped
3 cloves garlic, minced
1 Tbsp fresh ginger root, minced or grated
1 tsp ground turmeric
1/4 tsp ground black pepper
2 tsp ground cumin
2 tsp ground coriander
1/4 tsp ground cinnamon
2 cups red lentils, rinsed
4 cups water
1 tsp lemon zest

Toppings:

Fresh chopped cilantro or parsley
Crushed red pepper flakes for heat (optional)

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Instructions

Preheat a large sauté (or sauce) pan over medium heat. Add chopped onion and dry sauté for 4 to 5 minutes.
Add garlic, ginger, turmeric, black pepper, cumin, coriander, and cinnamon to the pan. Stir well and continue cooking for another 1 to 2 minutes until fragrant.
Stir in rinsed and drained red lentils, and water. Turn the heat up to high and bring lentils to a boil. Reduce heat to low and cook covered for 15 to 20 minutes or until the lentils are tender.
Turn off the heat and add lemon zest.
Dish up and top with fresh chopped cilantro or parsley. For heat, add crushed red pepper flakes. Enjoy!

Notes

EQUIPMENT / SUPPLIES:

Knife
Cutting board
Measuring cup
Measuring spoons
Large sauté or sauce pan with lid
Zester

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Lunch/Dinner Entrée
Method: Stovetop
Cuisine: Indian

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