Whole30 Indian Dal using Dried Split Peas
Dal or lentils are an essential part of India’s culinary tradition and is comfort in a bowl. When I did my first Whole30, I missed dal terribly since legumes werent allowed. A few years later peas were allowed! I was delighted and decided to create this Whole30 dal recipe with dried yellow split peas. If I didn’t tell you that this dal with made with peas, you totally wouldn’t be able to tell the difference. Most varieties of peas are lower in FODMAPs/ phytates than other forms of legumes, and pea protein is a great source of plant based protein. This dal is going to make you feel warm and fuzzy!
Ingredients
- 1 cup1 cup1 cup Yellow Split Peas, Dried
- 111 Onion, medium, chopped
- 222 Tomato, chopped
- 2 cloves2 cloves2 cloves Garlic, finely chopped
- 1 pieces1 pieces1 pieces Ginger Root, 1 inch, finely chopped or grated using a microplane
- 222 raw Serrano, (optional)
- .5 tsp.5 tsp.5 tsp Turmeric
- 1 tsp1 tsp1 tsp ground Coriander
- .5 tsp.5 tsp.5 tsp Whole Cumin Seed
- 2 Tbsp2 Tbsp2 Tbsp Ghee, or Oil for plant based/vegan
- 2 sprigs2 sprigs2 sprigs Cilantro, chopped
- 1 tsp1 tsp1 tsp Salt, adjust per taste
- 1 Tbsp1 Tbsp1 Tbsp Ghee, (or Oil for plant based/vegan)
- 1 tsp1 tsp1 tsp Dried Fenugreek Leaves, or kasoori methi (optional)
- 111 Dried Red Chili
- 2 clove2 clove2 clove Garlic, chopped
For Tempering / Tadka
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Process
Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results
- Wash the split peas a few times till the water runs clear, discard water
- Turn on instant pot on sauté mode and add ghee/oil
- When the ghee/oil is hot, add cumin seeds and let them bloom
- Add onions, garlic , ginger and serrano pepper and saute for 3 minutes till caramelized
- Next, add tomatoes and let them get mushy, about 3 minutes
- Then add split peas and 3-4 cups of water
- Finally add the turmeric powder, coriander powder and salt
- Turn off sauté mode and seal the instant pot and pressure cook on high for 15 minutes
- When the timer runs out, let the steam release naturally
- Garnish the dal with coriander leaves and serve with cauli rice
- You can do the tempering or tadka step to add a more smoky flavor to the dal, it is optional
- In a small pan, add the ghee/oil and let it heat up
- Now add the cumin seeds, garlic, dried red chilli and let these brown well
- Finally add the kasuri methi and turn off the heat
- Pour this hot mixture on the dal and watch it sizzle and seal in the smoky flavors
Tadka or tempering (optional)
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My Notes:
About This Recipe
Show nutritional information
Coconut Free Egg Free Entrées Gluten Free Grain Free Nut Free Other Pescetarian Shellfish Free Sugar Alcohol Free Sugar Free Vegetarian Whole30This is our estimate based on online research. | |
Calories: | 423 |
Fat: | 17 g |
Carbohydrates: | 55 g |
Protein: | 23 g |
Cholesterol: | 35 g |
Sodium: | 737 mg |
Fiber: | 23 g |
Sugars: | 9 g |
Sugar Alcohol: | 0 g |
Calculated per serving. |
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