Navrang Dal Recipe: A Vibrant, Protein-Packed Lentil Delight
Navrang Dal is a wholesome, high-protein vegetarian dish that blends a variety of lentils and beans, creating a vibrant and flavorful dal. With its roots in North Indian cuisine, this dish is a nutritional powerhouse, perfect for lunch or dinner. It combines the earthy flavors of mixed lentils with aromatic spices, making it a comforting and satisfying meal. Pair it with phulkas (Indian flatbreads), basmati rice, or even a side of spicy vegetable dishes like besan mirch sabzi (gram flour and chili vegetable) for a hearty meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Dal | 2 tablespoons |
| White Urad Dal | 2 tablespoons |
| Kali Urad Dal | 2 tablespoons |
| Split Masoor Dal | 2 tablespoons |
| Whole Masoor Dal | 2 tablespoons |
| Rajma (Red Kidney Beans) | 2 tablespoons |
| Kabuli Chana (Chickpeas) | 2 tablespoons |
| Yellow Moong Dal | 1/4 cup (soaked for 20 minutes) |
| Arhar Dal (Toor Dal) | 1 tablespoon (soaked for 20 minutes) |
| Onion (finely chopped) | 1 large |
| Tomato (finely chopped) | 1 large |
| Ginger-Garlic Paste | 1 tablespoon |
| Green Chili (chopped) | 1 |
| Coriander Powder | 2 teaspoons |
| Red Chili Powder | 1 teaspoon |
| Garam Masala Powder | 2 teaspoons |
| Kasuri Methi (dried fenugreek leaves) | 1 tablespoon |
| Ginger (for garnish, finely chopped) | 1 inch piece |
| Ghee (clarified butter) | 2 tablespoons |
| Cinnamon | 1 small piece |
| Cumin Seeds | 1 teaspoon |
| Salt | To taste |
| Water | As needed |
Preparation Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Cuisine: North Indian
Course: Main Course
Diet: High Protein Vegetarian
Instructions
1. Soak the Lentils:
- Begin by soaking all the lentils and beans (except for the yellow moong dal and arhar dal) overnight in water.
- Soak the yellow moong dal and arhar dal separately for about 20 minutes before you start cooking.
2. Cook the Lentils:
- In the morning, transfer the soaked lentils and beans into a pressure cooker, add water, and cook for about 3 whistles (or until fully cooked).
- Once the pressure releases naturally and the cooker cools down, mash the cooked lentils lightly and set them aside.
3. Prepare the Tempering:
- In a large pan or kadhai, heat ghee on medium heat. Once hot, add a small piece of cinnamon and cumin seeds.
- Let the cumin seeds sizzle and the cinnamon release its aroma, for about 15 seconds.
4. Sauté the Aromatics:
- Add finely chopped onions to the pan. Sauté them until they turn light brown, stirring occasionally to avoid burning.
- Next, add the ginger-garlic paste and sauté for about 2 minutes to get rid of the raw smell.
5. Cook the Tomatoes:
- Now, add finely chopped tomatoes and green chili. Cook until the tomatoes soften and start to break down. This step should take around 3-4 minutes.
6. Spice it Up:
- Add the coriander powder, red chili powder, and garam masala powder to the tomato mixture. Stir well and cook for another 3 minutes until the spices are well incorporated and fragrant.
7. Combine Lentils and Spices:
- Add the cooked and mashed lentils to the pan, along with salt and water (adjust the amount based on your desired dal consistency). Stir everything together and let it simmer for 10 minutes on low heat, allowing the flavors to blend.
8. Finish with Kasuri Methi:
- After 10 minutes of simmering, add kasuri methi (dried fenugreek leaves) to the dal and mix well. Cook for another 2 minutes, allowing the methi to release its distinctive aroma and flavor.
9. Garnish and Serve:
- Finally, garnish the dal with finely chopped ginger. Turn off the heat and let the dal rest for a few minutes before serving.
- Serve the Navrang Dal hot with phulkas, basmati rice, or your favorite side dishes like besan mirch ki sabzi for a wholesome meal.
Tips & Tricks
- Cooking lentils: Ensure the lentils are cooked thoroughly. If you’re using an open pot instead of a pressure cooker, be prepared for a longer cooking time, and add water as needed.
- Consistency: Navrang dal can be adjusted to your preferred consistency by adding more or less water. For a thicker dal, simmer longer; for a thinner dal, add more water and bring to a boil.
- Kasuri Methi: Always crush kasuri methi between your palms before adding to the dal, as it helps release more flavor.
- Ghee vs. Oil: While ghee adds a rich, authentic flavor, you can substitute it with vegetable oil if you prefer a vegan option.
Nutritional Information (Per Serving)
| Nutrient | Amount per serving |
|---|---|
| Calories | 310 kcal |
| Protein | 13 g |
| Carbohydrates | 45 g |
| Dietary Fiber | 12 g |
| Fat | 8 g |
| Saturated Fat | 3 g |
| Sodium | 350 mg |
| Potassium | 540 mg |
| Iron | 4 mg |
Health Benefits
- Rich in Protein: The combination of different lentils and beans makes this dal a great source of plant-based protein.
- High in Fiber: The diverse range of pulses provides ample fiber, which is essential for digestive health.
- Nutrient-Dense: This dal is packed with essential vitamins and minerals such as iron, potassium, and magnesium.
- Good for Heart Health: The use of heart-healthy ingredients like lentils, tomatoes, and cumin makes this dish beneficial for cardiovascular health.
Enjoy the hearty goodness of Navrang Dal, a protein-packed, flavorful meal that’s sure to become a staple in your kitchen. Serve it with fresh phulkas or rice, and experience the rich tradition of North Indian cuisine with every bite!
