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Dal (Split Mung Bean)

Dal, a type of thick lentil stew, is a staple dish in South Asia. Red or yellow lentils are cooked with onions, garlic, ginger, chilies, tomatoes, and spices like cumin, coriander, and turmeric, then simmered in water until lentils are tender and a thick soup-like consistency is achieved.

Lentils have been around for centuries, predominately in Asia and the Mediterranean, but have been receiving a lot of buzz in the states recently. A good source of vitamins such as potassium, folate, magnesium, and calcium, these legumes are a lean protein, good for digestive health, and low in calories (around 230 calories in a cup!).
 
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Growing up we would have dal with almost every Bangladeshi meal, and to this day it is still one of my favorite comfort dishes. It freezes incredibly well and like sauces and stews, it’s even more delicious the next day! It’s nurturing and nutritious, and flavorful yet not overpowering when served with other dishes. Serve warm over steamed Basmati rice (we call this Dal Bhat) or with breads like chapatis or rotis.
 
Dal (Split Mung Bean)
Serves 8
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Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Ingredients
  1. 2-3 tbsp olive oil
  2. 1 large onion, finely diced
  3. 5 cloves garlic, minced
  4. 1 tbsp grated ginger
  5. 1 large tomato, finely diced
  6. 2 cups yellow lentil, washed and drained
  7. 1 tsp ground coriander
  8. 1 tsp ground cumin
  9. 1 tsp ground turmeric
  10. 1/2 tsp salt
  11. 1/4 tsp cracked pepper
  12. 1 small chili or 1/2 tsp red chilli flakes
  13. 4-5 cups water, more if necessary (I added around 5 1/2)
  14. 2 tbsp cilantro, minced
  15. more salt and pepper, to taste
Instructions
  1. In a large pot, heat olive oil over medium heat. When hot, add the diced onions and cook until slightly brown and tender, around 8-10 minutes. Add the garlic, ginger, coriander, cumin, turmeric, salt, pepper, and chili, and fry for 1-2 minutes, stirring constantly, or until spices are aromatic. Add the tomatoes and lentils, and stir for 2-3 minutes. Add water, bring to a boil, then lower to a simmer.
  2. Different lentils require different cooking times. For me, yellow lentils will take around 30-35 minutes of simmering time. Stir often and add more water if you desire more liquid (my dad likes his very soup-like and probably adds 6-8 cups of water!). Taste the consistency of the lentils after 30 minutes and adjust salt and pepper.
  3. In the last 2 minutes of simmering, toss in the fresh cilantro and stir. Ladle over steamed rice and serve warm.
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  8. Rhonda Sittig says

    Love this warm inviting bowl full Jasmine!! We end up eating Indian food out with our kids often and this si a favorite, but I’ve never made it at home. It does seem like a great comfort food… When we lived in Spain, we ate a lot of darker lentils with chorizo!! thanks for this version!! xoxo

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  10. Roberta Briffa says

    I am loving this recipe Jasmine and I can’t wait to try it out. And the photos are beautiful. I’m always in awe of someone who makes a soup or stew look attractive in pictures. It takes skill and you have plenty of it 🙂

    Reply

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