One of my favorite Indian dishes is dhal. A staple in any Indian meal – whether it be north, south, east or west India – dhal, a dish made from split lentils, is at once both nutritious and comforting.
Dhal is the common name given in India to any split bean, split pea or split lentil as well as some dishes made from them. Popular dhals include:
- masoor dhal (split red lentils) – salmon pink in color and quick to cook, mild tasting
- moong dhal (split moong beans) – yellow in color, quick cooking and easy to digest, cooks up very creamy
- chana dhal (split chickpeas) – adds a thicker texture and is hardy and earthy in flavor
- urad dhal (split black gram) – lighter in texture, and bland in flavor.
Dhals can be blended into smooth, creamy soups, kept whole in hardy stews or made with rice into easy-to-digest and protein-rich khichadi’s ( a porridge like dish). They can also be soaked and made into batters to make steamed or fried cakes, pancakes or dosa (crispy crepes). The possibilities are endless. When combined with complex grains (such as rice, wheat, or oats), dhal is transformed into a complete protein and provides ample fiber.
A simple dish, dhal and rice is often the first ‘real’ meal fed to children in Indian families. I still remember the look on my older daughter’s face when she had her first taste. Mouth open and oh-so-impatient, I couldn’t spoon it up fast enough for her! Until then she had been sampling a variety of pureed fruits and vegetables, as well as rice cereal. The dhal I served her was straightforward – really just cooked lentils and rice and a bit of ghee (clarified butter)- at eight months old she was still too young for seasonings. But she thoroughly enjoyed that meal – and I loved being able to feed her something so nutritious.
Moong aur Masoor Dhal is a lentil soup made with two different split lentils: yellow split moong beans and red split lentils. Although many of these dishes are often made with just one type of dhal, I often mix several types to bring new flavors to the table. Whole cumin, dried red chilies and onions provide a punch to the dish. Chopped cilantro and a squeeze of lemon juice before serving adds freshness.
I use a pressure cooker to cook my dhals. The cook times are significantly reduced, meaning less time in the kitchen and more time with my family! Always a good thing….
I have included the stove-top method of cooking as well – just in case you don’t have a pressure cooker. For more information on pressures cookers and their benefits, stop buy later this week – I’ll be detailing the hows and whys of pressure cooking.
Moong aur Masoor Dhal (Two Lentil Soup)
Serves 6
Ingredients:
- 3/4 cup moong dhal (split moong beans)
- 3/4 cup masoor dhal (split red lentils)
- ½ teaspoon ground turmeric
- 1 teaspoon salt ( or to taste)
- 2 tablespoons coconut oil, ghee (clarified butter) or oil of your choice
- 1 teaspoon whole cumin seeds
- 3-4 dried red chilies, broken in half (discard seeds for a less heat)
- 1 small onion, sliced very thin
- 2 tablespoons chopped cilantro
- Juice of 1/2 a lemon juice
Pressure Cooker Method
- Pick over moong and masoor dhals for rocks/debris. Combine in a bowl and wash in several changes of water.
- Drain and place in pressure cooker. Add ground turmeric and enough water to cover (but no more than 1/2 of cooker).
- Cover cooker and set atop high flame. Bring cooker to pressure. Once safety valve locks and a bit of steam escapes turn down heat to medium. Set time and cook dhal for 6 minutes.
- In the meantime – heat oil or ghee in a frying pan over medium-high heat.
- When oil is hot – put in cumin seeds. After a few seconds the cumin will sizzle, then add chilies. Once chilies turn a shade darker add onions and turn down heat to medium. Fry onions until brown. Turn heat lower if needed to make sure not to burn onions.
- Turn off cooker and release steam – either naturally (or using quick release method). Once safety valve is released, remove cover. Add 2 pints of water. Blend till creamy with an immersion blender.
- Add contents of frying pan to pressure cooker – cover pot to trap aromas.
- When ready to serve, remove cover and add cilantro and lemon juice. Serve hot over rice or with Indian bread of your choice.
Stove-top Method:
- Pick over moong and masoor dhals for rocks/debris. Combine in a bowl and wash in several changes of water.
- Drain and place in a heavy bottomed pot. Add 4 cups of water and ground turmeric. Stir and bring to a simmer. Cover with lid slightly askew and cook for 40-50 minutes or until dhals are tender. Once cooked, use an immersion blender to blend smooth (optional).
- In the meantime – heat oil or ghee in a separate frying pan and set over high heat. When oil is hot – put in cumin seeds. After a few seconds, add chilies. Once chilies turn a shade darker, add onions and turn down heat to medium-high. Fry onions until brown. Make sure not to burn them.
- Add contents of frying pan to pot with dhal– cover pot to trap aromas.
- When ready to serve, remove cover and add cilantro and lemon juice. Serve hot over rice or with Indian bread of choice.
Notes:
- Most whole beans and lentils need to be soaked about 4-8 hours or overnight before cooking to rehydrate the beans. However, because we are using split lentils this step is not necessary.
- To make this a one pot meal, add 3 cups of chopped, cleaned spinach to the frying pan after the onions are cooked in step 3. Once wilted, continue with step 4 and add onion and spinach mixture to the dhal.
- I like to use coconut oil when cooking most Indian dishes.
- I have added a garnish of chopped tomatoes and chopped onions for texture.
- You could also serve this with a side of yogurt to add coolness to the dish.
- Feel free to experiment with other dhals. You could substitute one or both of the lentils in this dish to get a different dish. Be sure to share your results with me!
I hope you enjoy this warm and comforting bowl of goodness! I would love to know what you think – so please leave a comment below or contact me at shruti@shrutiskitchen.com.
Thanks for stopping by!
Shruti
