Red Lentil Dal with Sweet Potato
Ingredients
- 200 g red lentils
- 200 g sweet potatoes
- 250 g fresh tomatoes
- 100 g carrots
- 150 g red bell pepper
- 100 g onion
- 250 ml coconut milk
- 500 ml vegetable broth or water
- 2 tbsp ghee or coconut oil
- 1 piece fresh ginger
- Fresh basil leaves
- Garlic to taste
- Fresh herbs to taste
- Salt to taste
- Garam masala powder to taste
Side Dish
- 200 g cooked rice or millet
- Optional: cinnamon
Instructions
- Soak the red lentils overnight or for about 1 hour before cooking, if desired. This step is optional but may help reduce phytic acid.
- Rinse the lentils well and prepare the vegetables by washing and chopping them into bite-sized pieces.
- Heat the ghee or coconut oil in a large pot over medium heat.
- Add the onion, minced garlic, fresh ginger, and garam masala. Add a splash of water if needed to prevent the spices from burning.
- Add the red lentils, red pepper, tomatoes, and sweet potatoes. Sauté for about 5 minutes.
- Pour in the coconut milk and vegetable broth or water.
- Bring to a gentle simmer, reduce the heat, cover, and cook for approximately 30 minutes, or until the lentils and vegetables are tender.
- Meanwhile, prepare the rice or millet. Add a little cinnamon while cooking for extra flavor, if desired.
- Taste and adjust the seasoning.
- Garnish with fresh dill, coriander, basil, or other fresh herbs and serve warm.
Notes
The caloric value was calculated per serving.
Red lentils do not require soaking, but soaking can be used as an optional preparation step. Potato-like root vegetables such as sweet potatoes will naturally break down during cooking and help thicken the dal.
For a lighter version, reduce or dilute the coconut milk. The dish can also be adjusted with different herbs and spices depending on your preferred dosha.
Recommendations for Doshas
Vata: is a balancing recipe for this dosha. Eat it with rice, as millet has dry and cold qualities.
Pita: Reduce the hot spices and garlic, garnish with fresh mint or basil. Millet is an excellent choice for this dosha. The cooling energy (virya) of millet helps reduce excess heat in the body.
Kapha: use a light version of coconut milk. Choose milet as a side dish, instead of rice.