Dal (cooked legume soup)

Dal is an excellent source of protein and is easy to digest. Dal should be a staple in the diet of anyone who restricts animal proteins.

Cooking time: 30 to 60 minutes (depending on type of dal used)

Dal: The best beans are:

Yellow split mung - quick to cook, 20-30 min., easiest to digest
whole green mung - longest to cook, about 45-60 min. Tastiest, retains some textu
small red lentils (masoor dal) - quickest to cook, about 15-20 min. Becomes homogeneous and soupy
Small yellow split peas (toor dal), longer too cook, may create gas

Sort beans to remove debris and stones. Rinse dal in a pot of clean water. Swish the dal around with your hand until the water turns milky. Drain. Repeat the process until water becomes almost clear. Legumes can be soaked overnight or even one hour before cooking to reduce the cooking time. Throw out the water and use fresh water for cooking in order to reduce gas.

General rule of thumb - 7 to 10 parts water to 1 part dal Be sure to add enough water, especially if you have other things to do besides watching after your dal. You can always thicken the dal by cooking without a lid at the end if it is too thin. As the dal thickens, it may burn if there is not enough water. If you have to add water be sure to add boiling water.

In a stainless steel pot, combine water, and dal and bring to a rapid boil.

Use about 1/4 cup of dal for each person. Turn heat down to low and boil gently for the required time. When dal is cooked, add the spices:

Heat 4 teaspoons ghee in a heavy skillet over a moderately low flame
Then add, 1-2 teaspoons of black mustard seeds - heat until seeds pop
Then add 1-2 teaspoon cumin seeds
Then add:
1/4 teaspoon hing
1-2 teaspoons turmeric
1-2 teaspoons cumin powder

Remove Dal from heat and immediately add above spice mixture plus: salt and black pepper to taste (then whisk thoroughly) optional: 1 teaspoon raw sugar, useful for children (then whisk thoroughly)

Allow Dal to set with spices for 5 minutes.

Prior to serving, garnish with a few sprigs of fresh cilantro or parsley. During cold weather add 1 teaspoon fresh grated ginger to the cooking beans.

For variety, you can add one or a few of the following:
chopped tomato
cooked greens (e.g. spinach)
1-2 teaspoons of lemon juice
curry powder to taste

This information on "Dal (cooked legume soup)" is in the "Recipes" section of AyurvedaMed.com website. To return to the index page of this section, please click here.

Dal (cooked legume soup)

More articles