Sweet Potato Dal Recipe
A hearty and flavorful North Indian dish, Sweet Potato Dal combines the earthy sweetness of sweet potatoes with the nourishing goodness of lentils. This comforting dal is perfect for lunch or dinner, served alongside roti, rice, or even a refreshing cucumber raita. Let’s take a step-by-step look at this vibrant dish that’s both nutritious and delicious.
Ingredients
| Ingredients | Quantity |
|---|---|
| Masoor Dal (Red Lentils) | 1 cup |
| Sweet Potato (peeled and diced) | 1 cup |
| Coconut Oil (or any cooking oil) | 1 tbsp |
| Onion (finely chopped) | 2 medium |
| Tomato (finely chopped) | 1 medium |
| Cumin Seeds | 1 tsp |
| Green Chilies (sliced) | 4 |
| Garlic (peeled and minced) | 5 cloves |
| Turmeric Powder | 1 ½ tsp |
| Red Chili Powder | 1 tsp |
| Garam Masala Powder | 1 tsp |
| Curry Leaves | 5 leaves |
| Salt | ½ tsp |
| Water | 2 cups |
| Oil | 1 tsp |
| Cumin Seeds | ½ tsp |
| Split Black Urad Dal (optional) | ½ tsp |
| Mustard Seeds | ½ tsp |
| Fresh Coriander (for garnish) | A handful (optional) |
Preparation Time
- 10 minutes
Cooking Time
- 35 minutes
Total Time
- 45 minutes
Servings
- 4 servings
Cuisine
- North Indian
Course
- Main Course, Lunch
Diet
- Vegetarian
Instructions
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Soak the Lentils: Start by soaking the masoor dal in water for about 1 hour. This helps the dal cook faster and become tender once boiled. After soaking, drain the water.
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Cook the Dal: In a pressure cooker, add the soaked dal along with 2 cups of water. Cook the dal for about 2 whistles on medium heat. Once done, turn off the heat and allow the pressure to release naturally.
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Prepare the Tempering: While the dal is cooking, heat 1 tbsp of coconut oil (or any oil of your choice) in a pan over medium heat. Add 1 tsp cumin seeds and allow them to splutter for about 10 seconds.
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Sauté the Aromatics: Add the chopped green chilies and minced garlic to the pan. Sauté the garlic until it turns golden brown. Be careful not to burn it. Then, add the finely chopped onion and sauté until they become soft and translucent.
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Add the Tomatoes: Add the chopped tomatoes and cook for 3-4 minutes until they soften and release their juices.
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Spice It Up: Now, add turmeric powder, red chili powder, and garam masala powder to the pan. Stir well to mix the spices with the sautéed onions and tomatoes. Let the spices cook for about 2 minutes to release their full flavor.
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Cook the Sweet Potatoes: Add the diced sweet potatoes to the pan, followed by 1 cup of water. Stir to combine everything, ensuring the sweet potatoes are well-coated with the spices. Cover and cook for about 10-12 minutes, or until the sweet potatoes are tender and fully cooked.
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Combine Dal and Sweet Potatoes: Once the sweet potatoes are cooked, add the boiled dal into the pan. Stir well to combine. If the consistency is too thick, add more water to reach your desired consistency. Let everything cook together for another 5-7 minutes, allowing the flavors to meld.
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Season and Simmer: Add salt to taste. Reduce the heat and let the dal simmer for an additional 5 minutes on low heat.
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Prepare the Tadka (Tempering): In a separate small pan, heat 1 tsp of oil. Add ½ tsp cumin seeds, ½ tsp mustard seeds, and ½ tsp split urad dal (optional). Sauté until the seeds splutter and the dal turns golden brown. Add this tadka to the cooked dal.
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Garnish and Serve: Garnish the Sweet Potato Dal with fresh coriander leaves. Stir gently before serving.
Serving Suggestions
Serve this Sweet Potato Dal with steamed rice, roti, or phulka (Indian flatbread). It pairs wonderfully with a side of lauki ki sabzi (bottle gourd curry), a refreshing boondi raita, or a tangy cucumber salad for a wholesome, satisfying meal.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~230 kcal |
| Protein | ~10g |
| Carbohydrates | ~35g |
| Fiber | ~7g |
| Fat | ~9g |
| Sodium | ~400mg |
| Potassium | ~700mg |
| Vitamin A | ~850 IU |
| Vitamin C | ~12 mg |
| Calcium | ~50mg |
| Iron | ~3mg |
This Sweet Potato Dal offers a balance of hearty lentils, the sweet richness of sweet potatoes, and an aromatic blend of spices. Its earthy flavors and satisfying texture make it a perfect addition to any meal. Ideal for vegetarians, this dish is packed with protein, fiber, and vitamins, making it a nutritious option for a light and fulfilling meal. Enjoy the warmth and comfort of this traditional North Indian recipe, perfect for any day of the week!
