Sweet Potato Dal Recipe
Description
Sweet Potato Dal is a comforting and nutritious dish that combines the natural sweetness of sweet potatoes with the warmth and spiciness of traditional Indian spices. This hearty dal is perfect for any day of the week, bringing together a delightful balance of flavors from the earthy masoor dal, aromatic spices, and a touch of sweetness from the tender sweet potatoes. Whether you’re looking for a wholesome vegetarian dish for lunch or a satisfying accompaniment to your main course, Sweet Potato Dal is a fantastic choice.
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) | 1 cup |
| Sweet Potatoes, cubed | 1 cup |
| Coconut Oil, or any other oil | 1 tablespoon |
| Onion, finely chopped | 2 |
| Tomato, finely chopped | 1 |
| Cumin seeds (Jeera) | 1 teaspoon |
| Green Chillies, slit lengthwise | 4 |
| Garlic, peeled and chopped | 5 cloves |
| Turmeric powder (Haldi) | 1-1/2 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Curry leaves | 6 leaves |
| Salt, to taste | 1/2 teaspoon |
| Water | 2 cups |
For Tempering:
| Ingredient | Quantity |
|---|---|
| Oil | 1 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| White Urad Dal (Split) | 1/2 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1/2 teaspoon |
| Coriander (Dhania) Leaves, chopped | A few sprigs |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 35 minutes
Instructions
-
Prepare the Masoor Dal
Begin by thoroughly washing the masoor dal under running water. Soak it in water for about an hour to help soften the dal. Once soaked, transfer the dal to a pressure cooker, add 1 cup of water, and pressure cook for about 2 whistles. Once done, set the dal aside. -
Cook the Sweet Potato Mixture
In a non-stick pan, heat 1 tablespoon of oil over medium flame. Add cumin seeds to the hot oil, allowing them to splutter and release their fragrance. Next, add the slit green chillies and chopped garlic, frying until the garlic turns golden brown. -
Sauté the Vegetables
Add the finely chopped onions to the pan and sauté until they become soft and translucent. Add the chopped tomato and cook until it becomes soft and mushy. -
Add the Spices
Once the tomatoes are cooked, add turmeric powder (haldi), red chilli powder, and garam masala powder to the pan. Stir well to combine the spices with the onion-tomato mixture. -
Cook the Sweet Potatoes
Gently add the cubed sweet potatoes to the pan, stirring them to coat evenly with the spices. Cook for a few minutes, allowing the potatoes to absorb the flavors. -
Add Water and Cook
Pour in 2 cups of water and bring the mixture to a boil. Reduce the flame and cook on high heat until the sweet potatoes are tender and fully cooked. -
Combine with the Cooked Dal
Once the sweet potatoes are cooked, add the pressure-cooked masoor dal to the pan. Adjust the water level depending on the consistency of the dal you prefer. If you like a thicker dal, reduce the water; for a soupier texture, add more water. -
Season and Simmer
Season the dal with salt to taste. Stir well and let the dal simmer on medium heat for 5 more minutes, allowing the flavors to meld together. -
Prepare the Tempering
In a small pan, heat 1 teaspoon of oil over medium heat. Add cumin seeds, white urad dal, and mustard seeds. Let the mustard seeds splutter and the cumin seeds turn brownish. Once the tempering is ready, pour it over the cooked dal and give it a gentle stir. -
Garnish and Serve
Garnish with freshly chopped coriander leaves for a burst of color and flavor. Serve the Sweet Potato Dal with steaming hot rice and a dollop of ghee, or pair it with jeera rice for an added touch of aromatic flavor. A refreshing kachumber salad makes for a great side dish to complete the meal.
Serving Suggestions
This Sweet Potato Dal pairs beautifully with plain steamed rice, jeera rice, or even a soft roti. For an added level of freshness, serve it with a side of kachumber salad, which combines crisp cucumbers, tomatoes, onions, and a tangy lemon dressing. Enjoy this nourishing dal as a simple yet satisfying lunch or a light dinner!
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 8 g |
| Carbohydrates | 38 g |
| Fiber | 7 g |
| Fat | 6 g |
| Sodium | 200 mg |
| Potassium | 850 mg |
| Vitamin A | 4500 IU |
| Vitamin C | 15 mg |
| Iron | 2 mg |
This Sweet Potato Dal is not only rich in flavor but also packed with nutrients. It offers a good dose of vitamins, minerals, and fiber, making it an ideal choice for a wholesome vegetarian meal. The combination of masoor dal and sweet potatoes provides a balanced blend of proteins, carbohydrates, and healthy fats, ensuring that you stay full and satisfied.
