There’s nothing quite like a warm, comforting bowl of dal. This traditional Indian staple is the ultimate soul food, and today, we’re making a particularly special version! Our Golden Three-Lentil Dal gets its beautiful color and complex, hearty texture from a blend of red lentils, yellow split peas, and mung beans. Infused with fragrant ginger, turmeric, and a sizzling spice-tempering known as a ‘tarka,’ this dish is a flavor explosion. It’s nourishing, packed with plant-based protein, and surprisingly simple to whip up for a weeknight dinner. Let’s get cooking!
Ingredients
• Yield: 4 servings
• For the Dal
• ⅓ cup dried red lentils
• ⅓ cup dried split yellow or green peas
• ⅓ cup dried split mung beans
• 1 Tbs. melted butter, ghee, or vegetable oil
• 1 Tbs. grated fresh ginger
• 1 tsp. ground turmeric
• 4 cups baby spinach leaves, about 4 oz. or 113g
• 1 tsp. salt, plus more to taste
• For the Tarka (Tempering)
• 2 Tbs. melted butter, ghee, or vegetable oil
• 2 tsp. whole cumin seeds
• 1 medium onion, chopped, about 1½ cups
• 1 tsp. garam masala
• ⅛ tsp. cayenne pepper
• 3 cloves garlic, minced, about 1 Tbs.
• 1 Tbs. grated fresh ginger
• 1 large tomato, diced
• For Garnish
• Fresh cilantro leaves, optional
Instructions
1. Prep the Legumes: Rinse the red lentils, split peas, and mung beans thoroughly. Place them in a large bowl and cover with hot water. Let them soak for 30 minutes, then drain completely.
2. Cook the Dal: In a large saucepan, combine the drained lentil mixture, 6 cups of water, 1 Tbs. of butter (or oil), 1 Tbs. of ginger, and the turmeric. Bring to a boil, then reduce the heat, cover, and simmer for about 1 hour, or until the legumes are very soft and falling apart.
3. Finish the Dal Base: Once cooked, use a wire whisk to vigorously stir the dal, breaking up the lentils to create a creamy consistency. Stir in the fresh spinach and 1 tsp. of salt. Cover and let it simmer for another 10 minutes until the spinach is wilted.
4. Make the Tarka: While the dal simmers, heat the remaining 2 Tbs. of butter (or oil) in a small skillet over medium heat. Add the whole cumin seeds and cook for 30-60 seconds until they darken and become fragrant. Be careful not to burn them!
5. Sauté the Aromatics: Add the chopped onion, garam masala, and cayenne pepper to the skillet. Cook for 3 to 5 minutes, stirring occasionally, until the onions soften and start to brown. Stir in the minced garlic and the remaining 1 Tbs. of ginger and cook for one more minute until fragrant.
6. Combine and Serve: Add the diced tomato to the skillet and cook for 2 to 3 minutes, until the tomato breaks down and releases its juices. Pour this entire aromatic tarka mixture into the saucepan with the dal and stir to combine. Taste and season with additional salt and pepper if needed. Serve hot, garnished with fresh cilantro leaves if you like.
Nutritional Information
• Nutrition Information
• Per serving
• Calories: 306
• Protein: 14 g
• Total Fat: 10 g
• Saturated Fat: 6 g
• Carbohydrates: 42 g
• Cholesterol: 14 mg
• Sodium: 716 mg
• Fiber: 14 g
• Sugar: 6 g
Pro Tips
• Simplify the Lentils: If you don’t have all three types of legumes, this recipe works beautifully with 1 cup of just red lentils or yellow split peas. Cooking time may vary slightly.
• Make It Vegan: To make this dal completely vegan and gluten-free, simply use vegetable oil or coconut oil in place of the butter or ghee.
• Adjust the Consistency: Dal will thicken as it cools. To reheat or achieve a thinner consistency, just stir in a splash of hot water until it reaches your desired texture.
• Control the Heat: The ⅛ tsp. of cayenne provides a very mild warmth. Feel free to increase it for a spicier kick or omit it entirely if you are sensitive to heat.
FAQ
Q: Is this three-lentil dal a good source of plant-based protein
A: Absolutely! This dal is a protein powerhouse. The combination of red lentils, split peas, and mung beans provides approximately 14 grams of complete plant-based protein per serving, making it a fantastic and nourishing option for a vegetarian diet.
Q: How can I make this dal recipe vegan
A: It’s very simple to make this dal completely vegan. Just substitute the butter or ghee with an equal amount of vegetable oil or coconut oil for both the dal base and the tarka. The rest of the ingredients are naturally plant-based and gluten-free.
Q: Can I make this vegetarian dal ahead of time
A: Yes, this dal is perfect for meal prep. It can be stored in an airtight container in the refrigerator for up to 4-5 days. The flavors often deepen overnight. It will thicken as it cools, so simply add a splash of hot water when reheating to reach your desired consistency.
Q: What if I don’t have all three types of lentils
A: No problem! While the blend of three lentils gives a unique texture, you can easily simplify. The recipe works beautifully if you use 1 cup of just red lentils (for a creamier, quicker dal) or 1 cup of yellow split peas (for a heartier texture). Just be aware that the cooking time might vary slightly.
