Red Lentil Dal with Mustard Seeds & Leafy Greens
A simple, fragrant red lentil dal tempered with mustard seeds and finished with leafy greens. Warming, easy to digest and deeply satisfying in one pot.
Ingredients
- Split red lentils (masoor dal), rinsed1 cup
- Water or vegetable broth4–5 cups
- Turmeric1/2 tsp
- Saltto taste
- Oil or ghee1–2 tbsp
- Brown mustard seeds1 tsp
- Cumin seeds1 tsp
- Fresh ginger, minced1-inch piece
- Leafy greens (spinach, kale or chard), chopped2–3 cups
- Optional: hing, ground coriander, lemon juice, cilantroto taste
Method
- 1
Rinse the red lentils until the water runs clear. Place in a pot with water or broth and turmeric. Bring to a boil, then reduce heat and simmer 20–25 minutes, stirring occasionally, until the lentils are soft and beginning to break down. Add more liquid if needed. Season with salt.
- 2
While the dal cooks, heat oil or ghee in a small pan over medium heat. Add mustard seeds and cumin seeds. When the mustard seeds begin to pop, add minced ginger (and hing if using) and stir for 30–60 seconds until fragrant.
- 3
Pour the tempered spice mixture into the cooked dal and stir well.
- 4
Stir in the chopped leafy greens and cook 2–4 minutes until just wilted.
- 5
Taste and adjust salt. Finish with a squeeze of lemon or lime and fresh cilantro if desired. Serve warm.
Ayurvedic rationale
Traditionally used to support Vata and reduce Kapha through its warming spices, light lentils and bitter greens. Red lentils are warming, light and easy to digest. Mustard seeds and cumin in the tempering (tadka) kindle agni, reduce gas and add the pungent taste that helps clear Kapha while warming Vata. Leafy greens add bitter and astringent tastes. Those with very high Pitta may prefer less mustard seed and more coconut oil and coriander.
Nutrition notes
Nutritionally, this provides plant protein, fibre and iron from the lentils plus micronutrients from the greens. Red lentils are a good source of plant protein, fibre, iron and folate. Leafy greens contribute vitamins A, C and K.
Traditional wisdom is a lens, not medical advice. Please consult a professional if you have allergies or a medical condition.