17 Green Lentil India Dal Recipe Cook Up Something Special!
Published on: Mar 29, 2024
Green lentils, or dal as it is known in India, is a versatile and nutritious ingredient that has been a staple in Indian cuisine for centuries. Not only is it a delicious addition to any meal, but it also provides a plethora of health benefits. In this article, we will explore the many reasons why green lentils should be a part of your regular diet and share a delicious and easy-to-follow recipe for green lentil dal from India.
Green lentils are packed with essential nutrients such as protein, fiber, iron, and folate, making them a perfect addition to any vegetarian or vegan diet. They are also low in fat and calories, making them a great choice for those looking to maintain a healthy weight.
Improves Digestive Health
The high fiber content in green lentils helps to promote a healthy digestive system by regulating bowel movements and preventing constipation. The insoluble fiber also feeds the good bacteria in our gut, supporting a healthy balance of microflora.
Regulates Blood Sugar Levels
Green lentils have a low glycemic index, meaning they release glucose into the blood slowly, keeping blood sugar levels stable and preventing spikes. This makes them an excellent choice for individuals with diabetes or those looking to manage their blood sugar levels.
Boosts Heart Health
The soluble fiber in green lentils helps to reduce cholesterol levels, thus lowering the risk of heart disease and stroke. It also contains potassium, which helps to regulate blood pressure, further promoting heart health.
Easy to Prepare
Aside from being nutritious, green lentils are also incredibly easy to prepare. They do not require soaking like other lentils, and they cook quickly, making them a convenient option for busy individuals.
The Recipe: Green Lentil Dal from India
Now that we know the numerous health benefits of green lentils, let's dive into a delicious and authentic Indian recipe for green lentil dal.
Ingredients:
1 cup green lentils, rinsed and drained
3 cups water
1 tablespoon oil
1 onion, chopped
2 cloves garlic, minced
1 teaspoon grated ginger
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon turmeric powder
1 teaspoon garam masala
Salt to taste
Fresh coriander leaves for garnish
Instructions:
In a pot, combine the lentils and water and bring to a boil. Reduce heat and let it simmer for 20-25 minutes until the lentils are tender.
In a separate pan, heat oil and add cumin seeds. Once they start to sizzle, add the onions and cook until they turn translucent.
Add the garlic, ginger, and spices and cook for 1-2 minutes until fragrant.
Pour the cooked lentils into the pan with the spices and stir well. Let it simmer for another 5-10 minutes, adding more water if needed.
Season with salt to taste.
Garnish with fresh coriander leaves before serving.
There you have it, a flavorful and nutritious green lentil dal that is sure to become a staple in your household. Enjoy it with rice or naan bread for a complete and satisfying meal.
In conclusion, incorporating green lentils into your diet not only adds delicious flavor to your meals but also provides numerous health benefits. Give this green lentil dal recipe a try and experience the taste of India in your own home.
