This simple yet flavorful red lentil or daal and potato curry is a comforting Indian-inspired Curry dish that combines masoor dal’s hearty taste with tender potatoes. Some call it daal, and some dal and some even dahl; all are correct, and the meaning simply is red lentils.
This red lentil and potato dal recipe is a nutritious and delicious way to get plant-based protein into your diet—perfect healthy comfort food that is filling and so tasty.
Gluten Free, Dairy Free, and Plant Based.
Daal And Potato Curry Recipe.
Ingredients
- 2 cups red lentils (masoor dal), rinsed and drained
- 600 grams potatoes or sweet potatoes, peeled and cubed
- 400 ml can light coconut milk
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 piece of ginger, about 1 inch cube
- 2 tbspns tomato paste
- 1 tbsp curry powder or curry paste
- 1 tsp garam masala
- 1 tsp ground cumin
- 1/2 tsp tumeric powder
- salt to taste
- 3 cups of water
- 1/2 cup fresh cilantro (optional)
Instructions
- In a large pot, heat a tablespoon of oil over medium heat. Add the chopped onions and cook for about 5-6 minutes until they are softened and translucent.
- Add the minced garlic, grated ginger, chopped tomatoes, tomato paste, curry powder, ground cumin, turmeric powder, and salt. Cook for 2-3 minutes, stirring frequently to combine all the ingredients well. This will help release and intensify the flavors.
- Add the rinsed red lentils, cubed potatoes, coconut milk, and slightly salted water to the pot. Bring to a boil, then reduce to low heat and simmer covered for about 20-25 minutes. Stir occasionally until the lentils are tender and the potatoes are cooked through.
- Stir in garam masala for an extra layer of flavour. If the curry is too thick, add a bit more water to reach your desired consistency. Give it a good stir to ensure everything is well combined.
- Ladle the curry into bowls and garnish with fresh cilantro. Serve with steamed basmati rice or brown rice for a complete meal.
- You can also squeeze some fresh lemon or lime juice over the potato dal curry.
If this recipe sounds good and you want more ideas like this check out our 12 Healthy Breakfast Curry Recipes.
The Health Benefits of Daal and Potato Curry
This comforting daal and potato curry isn’t just delicious; it’s packed with nutritional benefits. Let’s explore the health advantages of its key ingredients and how they contribute to a wholesome meal.
Red Lentils: A Protein-Rich Option
Red lentils are an excellent choice for anyone looking to boost their protein intake, especially for those following a plant-based diet. Here’s why they are so beneficial:
- High in Protein: Red lentils contain about 26g of protein per 100g, making them one of the best plant-based protein sources. This high protein content supports muscle repair and growth, making it ideal for active individuals.
- Hight in Iron: Iron is something that can be tricky to get enough of on plant based diet. Red lentils contain around 9mg of iron per 100g. Which is half the recommended daily intake for women. Men need a little less, only around 8mg per day, so 100g of red lentils will be enough.
- Rich in Fiber: With approximately 5g of fiber per 100g, red lentils promote digestive health by aiding regularity and preventing constipation. Fiber also helps you feel fuller for longer, which can assist in weight management.
- Nutrient-Dense: Red lentils are loaded with essential nutrients, including iron, which is crucial for transporting oxygen in the blood, and potassium, which helps maintain healthy blood pressure levels. They also provide B vitamins that support energy metabolism.
Potatoes: Satiating and High in Fiber
Potatoes often get a bad rap, but they can be a nutritious addition to your diet. Adding sweet potatoes to your dal and potato curry enhances its nutritional profile, providing more vitamin A and fiber while offering a naturally sweet flavor compared to regular white potatoes.
Regular White Potatoes:
- Highly Satiating: Regular potatoes are one of the most filling foods available. Their high fiber content and complex carbohydrates help you feel satisfied with fewer calories, making them an excellent choice for those looking to manage their weight.
- Nutrient-Rich: They are an excellent source of vitamin C, which supports immune function and skin health. Additionally, regular potatoes contain vitamin B6, potassium, and other essential micronutrients that contribute to overall health.
- Unprocessed Goodness: As a whole food, regular potatoes provide natural, unrefined carbohydrates that offer sustained energy without the spikes associated with processed carbs.
Sweet Potatoes:
- Nutritional Edge: Sweet potatoes are richer in fiber, with about 3.0g of fiber per 100g compared to approximately 2.1g in regular potatoes. They also boast higher levels of vitamin A, which is essential for vision and immune function.
- Naturally Sweet Flavor: The natural sweetness of sweet potatoes adds a delightful contrast to savory dishes like dal and potato curry, enhancing the overall flavor profile.
- Antioxidant Benefits: Sweet potatoes are packed with antioxidants, particularly beta-carotene, which supports eye health and boosts the immune system.
Incorporating both regular white potatoes and sweet potatoes into your potato dahl recipe provides a variety of nutrients and flavors, making it a wholesome and satisfying meal for the whole family!
Turmeric: The Golden Anti-Inflammatory
Turmeric is more than just a vibrant spice; it offers numerous health benefits:
- Anti-Inflammatory Properties: Curcumin, the active compound in turmeric, has powerful anti-inflammatory effects that may help reduce the risk of chronic diseases such as heart disease and arthritis.
- Antioxidant Benefits: Turmeric is rich in antioxidants that protect your cells from damage caused by free radicals. This can help slow down the aging process and reduce the risk of various diseases.
- Heart Health: Some studies suggest that turmeric may help lower cholesterol levels and improve overall heart health by enhancing blood circulation.
Aromatic Spices: Enhancing Flavor and Health of Your Daal and Potato Curry
The spices used in this daal and potato curry not only enhance flavor but also contribute to its health benefits:
- Cumin Seeds: Known for their warm flavor, cumin aids digestion and may help reduce bloating. It also contains antioxidants that support overall health.
- Coriander Powder: This spice adds a refreshing taste to dishes and is known for its anti-inflammatory properties. Coriander may also help lower blood sugar levels and improve heart health.
- Chili Powder and Green Chilies: These spices not only add heat but also contain capsaicin, which has been shown to boost metabolism and may aid in weight management.
Cooking Methods: Pressure Cooker or Instant Pot
Using a pressure cooker or Instant Pot can make preparing this Potato Dahl even easier. Cooking under high pressure significantly reduces cooking time—typically just 5-7 minutes—while retaining the nutrients of the ingredients. Simply add sufficient water to cover your lentils and potatoes, season with your favorite spices like cumin seeds and mustard seeds, and let the pressure release naturally for a perfectly cooked meal.
A Wholesome Meal
By incorporating these nutrient-rich ingredients, this Potato Dal becomes more than just a comforting meal – it’s a nourishing dish full of health benefits. Each component contributes to a balanced diet while providing essential nutrients needed for optimal health. Whether you’re looking to increase your protein intake, or simply enjoy a wholesome meal rich in anti-inflammatory properties, this potato dahl has got you covered.
Serve it alongside Indian flatbread or jeera rice for a complete meal that the whole family will love!
Enjoy this great recipe as part of your collection of dal recipes or similar recipes that celebrate Indian cuisine!
