Daal Amritsari

Daal Amritsari is a comforting and flavorful Indian lentil dish, characterized by its rich spices and creamy texture. This gluten-free dish is perfect as a side or main course, offering a delightful taste of Punjab.

Ingredients

• Yellow split peas (moong dal) - 100g
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, pureed
• Ginger - 1 inch, grated
• Garlic - 3 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Fresh cilantro - 2 tablespoons, chopped
• Ghee or oil - 2 tablespoons
• Salt - to taste
• Water - 500ml

Steps

1. Rinse the yellow split peas under cold water until the water runs clear. Soak in water for 30 minutes, then drain.
2. In a pot, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onions and sauté until they are golden brown.
4. Stir in the grated ginger, minced garlic, and slit green chili. Cook for another 2 minutes until fragrant.
5. Add the pureed tomato and cook until the mixture thickens and the oil separates from the masala.
6. Add turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine.
7. Add the soaked split peas and water to the pot. Bring to a boil, then reduce the heat to low and cover. Simmer for 20-25 minutes, or until the lentils are soft.
8. Once cooked, mash the lentils slightly with the back of a spoon for a creamy texture. Adjust the consistency with water if needed.
9. Stir in garam masala and chopped cilantro. Cook for an additional 2 minutes.
10. Serve hot with rice or gluten-free bread.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in protein and dietary fiber, promoting digestive health.
• Contains essential vitamins and minerals, supporting overall wellness.

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