Winter Vegetable Dal

4.6

(8)

7 Reviews

This southern-Indian-inspired vegetable dal recipe is rich and creamy thanks to light coconut milk and gets bright flavor from spice-infused coconut oil. Serve with flatbread or naan.

Ivy Manning

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Cook Time:

35 mins

Additional Time:

25 mins

Total Time:

1 hr

Servings:

Yield:

6 servings, 1 2/3 cups each

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity Soy-Free High-Fiber Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

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Ingredients

2 tablespoons coconut oil or canola oil
1 teaspoon brown mustard seeds
1 teaspoon cumin seeds
12 fresh curry leaves (see Tip) or 1 large bay leaf
1 medium onion, finely chopped
1 serrano chile, finely diced
3 tablespoons finely chopped fresh ginger
4 medium cloves garlic, finely chopped
4 ½ cups water
1 ½ cups red lentils (see Tip), rinsed
1 (14 ounce) can “lite” coconut milk
1 ½ teaspoons salt
1 teaspoon ground turmeric
2 ½ cups cubed peeled butternut squash
2 cups cauliflower florets (1-inch)
1 large Yukon Gold potato (about 8 ounces), cut into 1/2-inch chunks
1 teaspoon garam masala
2 tablespoons lime juice

Directions

Heat oil over medium-high heat in a large pot. Add mustard seeds, cumin seeds and curry leaves (if using) and cook until the seeds begin to pop, about 20 seconds. Add onion, chile, ginger and garlic and cook, stirring occasionally, until the onion is starting to brown, about 5 minutes.
Add bay leaf (if using), water, lentils, coconut milk, salt and turmeric to the pot. Bring to a boil, stirring frequently to make sure the lentils don't stick to the bottom. Add squash, cauliflower and potato; return to a boil. Reduce heat to a simmer and cook, uncovered, stirring occasionally, until the vegetables are just tender when pierced with a fork, 20 to 25 minutes.
Remove from heat; stir in garam masala and lime juice.

Tips

Tips:
Find fresh curry leaves in the produce section (and sometimes in the freezer) at Asian markets. Any unused leaves can be frozen, airtight, for up to 2 months.

Red lentils are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or in natural-foods stores.

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

342	Calories
11g	Fat
50g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 2/3 cups
Calories 342
% Daily Value *
Total Carbohydrate 50g	18%
Dietary Fiber 9g	31%
Total Sugars 3g
Protein 15g	30%
Total Fat 11g	13%
Saturated Fat 7g	37%
Vitamin A 5580IU	112%
Vitamin C 29mg	32%
Folate 132mcg	33%
Sodium 618mg	27%
Calcium 76mg	6%
Iron 5mg	27%
Magnesium 62mg	15%
Potassium 737mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Winter Vegetable Dal

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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