Dal Garden Curry

Dal is more than just a dish, it’s an embodiment of home and comfort for many across South Asia. It’s a dish that has been passed down through generations, with each family adding its unique touch. The beauty of dal lies in its simplicity and adaptability; it can be made with a variety of lentils and spices, and it pairs well with a range of vegetables. The gentle simmering of lentils with aromatic ingredients fills the kitchen with an inviting scent that signals warmth and nourishment.
Vegetable selection in dal is essential to enhance flavor and texture. Soft vegetables like tomatoes, spinach, and finely chopped carrots are ideal as they blend seamlessly into the dish and provide additional nutrients.

Dal Garden Curry

Dal is a staple dish in many South Asian households, known for its warm, comforting flavors and nourishing qualities. Made with lentils simmered in aromatic spices, dal is versatile and can be customized with different vegetables and flavors. It’s a simple dish yet deeply satisfying, often enjoyed with rice or flatbread. This recipe includes IDDSI modifications to make it accessible to everyone, ensuring that all can experience the richness of this traditional dish.

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Servings: 4

Course: Main Course, Soup

Cuisine: Indian

Calories: 240

Ingredients Equipment Method Notes

Ingredients

  

Main Ingredients

• 1 cup red or yellow lentils rinsed well
• 3 cups water or vegetable broth
• 1 medium onion finely chopped
• 2 cloves garlic minced
• 1- inch piece of ginger grated
• 1 large tomato diced
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon ground coriander
• 1/4 teaspoon red chili powder optional
• Salt to taste
• 2 tablespoons vegetable oil or ghee
• Fresh cilantro for garnish optional

Optional Vegetables

• 1/2 cup finely chopped spinach
• 1/2 cup diced carrots cooked until soft

Equipment

• Large pot (for cooking lentils)
• Skillet or saucepan (for spice base)
• Knife and cutting board
• Grater (for ginger)
• Wooden spoon or spatula
• Measuring cups and spoons

Method

 

1. In a large pot, add the rinsed lentils and 3 cups of water or broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the lentils are tender and begin to break down. Skim off and discard any foam that forms on top during the cooking process.
2. In a skillet, heat the oil or ghee over medium heat. Add the cumin seeds and sauté until they crackle. Add the chopped onion, garlic, and ginger. Cook for 4-5 minutes until the onions are golden brown. Stir in the diced tomato, turmeric, ground coriander, and chili powder (if using). Cook for 3-4 minutes until the tomatoes soften and the mixture becomes a thick paste.
3. Add the cooked lentils to the skillet with the spice mixture. Stir well and simmer for an additional 5-10 minutes, adding water or broth as needed to reach your desired consistency. Season with salt to taste.
4. Garnish with fresh cilantro if desired. Serve warm with rice or soft flatbread.

Notes

IDDSI Texture Modifications:

• Puree 4 (PU4): Blend the lentils with the cooked vegetables and a bit of broth or water until smooth and cohesive.
• Minced & Moist 5 (MM5): Mince the cooked vegetables finely and mix them into the dal. Add extra broth as needed to keep it moist and cohesive.
• Soft & Bite-sized 6 (SB6): Make sure any added vegetables, such as carrots or spinach, are cooked until very soft. Cut vegetables into 15mm pieces and mix with the dal.
• Easy to Chew 7 (EC7): The dal can be served as prepared.

Macro Adjustments:

• Protein: Add red lentils and split peas, stir in soft tofu, or blend in Greek yogurt at the end (if not vegan).
• Fats: Stir in coconut milk to add a creamy fat boost. Reduce oil used in the recipe, you can simmer the aromatics in broth instead. 
• Carbs: Serve with cauliflower rice; reduce the amount of carrots if you are adding them. 

Dietary Swaps:

• Gluten-free: Naturally without gluten, just double check your specific broth and consider what you pair with. 
• Dairy-free/Vegan: Use vegetable oil instead of ghee; serve with rice or vegan flatbread.

Low-Spoons Shortcuts:

• Use frozen diced onion and jarred minced garlic/ginger.
• One pot/slow cooker method: Put all ingredients in one pot and simmer until the lentils are soft; finish with a drizzle of oil at the end instead of sautéing separately. In pressure cooker, high pressure for 6-8 minutes with quick release, stir and serve.
• Use canned tomatoes to ensure already softened and ready to mix. 
• Batch cook as dal freezes very well; just add a splash of water during reheating. 

Straining Lentils
For IDDSI Level 4 and 5, straining the lentils is essential to remove any husks or fibrous bits. This ensures a smooth, lump-free texture that meets the requirements for those levels.

Choosing Vegetables
Select soft vegetables like tomatoes, spinach, and cooked carrots for easy blending or mincing. Avoid fibrous vegetables unless they are finely blended or pureed.

Adjusting Consistency
Add broth or water gradually to reach the appropriate consistency for each IDDSI level. Pureed dal should hold its shape on a spoon, while minced versions should be moist but not runny.

Dal is inherently soft and flavorful, making it an ideal dish for texture-modified diets. The combination of lentils and aromatic spices provides comfort and nutrition, while the addition of vegetables enhances both flavor and nutritional value. By following IDDSI guidelines, this dish can be adjusted from a smooth puree to soft, bite-sized pieces, ensuring that everyone can enjoy the warmth and comfort of traditional dal.