A convenient take on a classic daal recipe that’s packed with nutrients and naturally vegan and gluten-free.

Daal/dahl (ਦਾਲ) is the Punjabi word for both raw lentils as well as the stew-like dish made using lentils. Lentils are a great plant source of nutrients like protein, fibre, iron, folate, and potassium and are a staple in South Asian and Middle Eastern cuisines. They are also a relatively inexpensive way to pack in extra nutrients to almost any dish!

A variety of lentils can be used to make different kinds of daal. This recipe uses red (ਮਸੂਰ) and yellow (ਮੂੰਗ) lentils which are split lentils meaning their outer shells have been removed and they have been split in half. This allows them to be cooked more quickly than whole lentils and be broken down into a purée. Red/yellow lentils (ਮੂੰਗ ਮਸੂਰ) have a sweet and nutty taste lending to the delicious earthy taste of this dish.

This Instant Pot Daal is also true to Indian cuisine as it packs a spice kick but you can absolutely adjust the spice to your liking. I’ve also added extra veggies for a nutritious twist! Finally, what makes this recipe SO convenient is the use of the Instant Pot in which you can add all the ingredients, shut the lid, and press start.

Ingredients

Here’s what you’ll need for this recipe:

Dry split lentils: Typically a 50/50 mix of red (ਮਸੂਰ) and yellow (ਮੂੰਗ) lentils are used, but it’s really up to you! This version includes just red lentils as I was out of yellow as was my local grocery store. Be sure to quickly check the lentils for any stones and thoroughly rinse the lentils to remove any dirt/debris. I usually rinse until the water starts to run clear.

Veggies: Daal typically includes minced garlic, minced ginger, chopped onion, and tomato/tomato paste as part of the base paste/tardka but I also added chopped mushrooms and green pepper for a veggie boost!

Spices/Herbs: Cumin seeds (ਜੀਰਾ), garam masala (ਗਰਮ ਮਸਾਲਾ), turmeric (ਹਲਦੀ), salt (ਲੂਣ), black pepper (ਕਾਲੀ ਮਿਰਚ), and cayenne pepper (ਲਾਲ ਮਿਰਚ). Cilantro (ਧਨੀਆ) is optional depending on if adds a fresh taste or tastes like soap to you!

Oil: I typically use avocado or olive oil, but it’s really up to you.

Kitchenware

You’ll also need:

Instant Pot: You can also use a pressure cooker or a regular pot on the stovetop to cook the lentils. Check out the Tips section below for details about this option.

Other: spatula/spoon, measuring cups/spoons, bowls, cutting board, knives, can opener (if using canned tomato paste), food processor (optional to help mince/chop veggies).

Steps

1. Select the Sauté mode (Low) on the Instant Pot and once it’s warmed up, add in the oil, cumin seeds, garlic, and ginger. Cook for ~1-2 minutes or until the cumin seeds brown (be careful not to burn).
2. Add the onion and cook for ~5 minutes or until the onions are translucent.
3. Add the tomato paste and spices and stir to combine until a paste (tardka) forms.
4. Add ~2-3 tbsp water as needed to prevent the mixture from sticking to the bottom of the pot.
5. Add in the mushrooms and peppers and cook them down (~5-10 minutes).
6. Turn off the Sauté mode, add the lentils, and mix until they are well-coated with the paste/tardka.
7. Add the water and stir to blend.
8. Close the lid, set the valve to Sealing, and pressure cook on High Pressure for 10 minutes.
9. Once the cook time is complete, allow the pressure to naturally release for 10 minutes, then carefully release the remaining pressure.
10. After opening the lid, stir in the cilantro, if adding.
11. Daal is best served warm and can be enjoyed with rice, naan/roti, or on its own. I love adding in a dollop of yogurt too.

Tips & Notes

• As the daal cools down, it will become thicker. Feel free to add more water when warming to reach your desired consistency.
• 1 tsp of cayenne pepper has a bit of a spice kick so adjust according to your spice preference.
• If you do not have or do not wish to use an Instant Pot, no worries. You can simply prepare the paste/tardka in a frying pan on the stovetop while cooking the lentils with water in a separate pot (~15-30 minutes) or pressure cooker. Once both are cooked, stir together and enjoy.
• You also do not have to make the paste/tardka separately as done here if you don’t want to and/or would rather save time. Simply combine all of the ingredients into the Instant Pot, close the lid, press the button, and wait for the beep.
• After cooking, I recommend consuming the refrigerated daal within 3-4 days or freezing for up to three months.

Recipe

Instant Pot Daal

• Servings: 6
• Prep Time: 60 mins
• Print

A convenient take on a classic daal recipe that’s packed with nutrients and naturally vegan and gluten-free.

Ingredients

• 2 cups dry split lentils (yellow (moong) and red (masoor) lentils), well rinsed
• 6 cups water
• 1 cup chopped mushrooms
• 1 cup chopped bell peppers
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 1/2 tbsp cumin seed
• 1 tbsp oil
• 1 small onion, diced
• 1 tbsp tomato paste or 1 medium tomato, chopped
• 1/2 tbsp garam masala
• 1-1 1/2 tsp turmeric
• 1-1 1/4 tsp salt, to taste
• 1 tsp black pepper
• 1/2-1 tsp cayenne pepper (depending on your desired spice level)
• 5 tbsp chopped cilantro (~10 stalks; optional)

Directions

1. Select the Sauté mode (Low) on the Instant Pot and once warm, add in the oil, cumin seeds, garlic, and ginger. Cook for ~1-2 minutes or until the cumin seeds brown (be careful not to burn).
2. Add the onion and cook for ~5 minutes or until translucent.
3. Add the tomato paste and spices and stir to combine until a paste (tardka) forms. Add ~2-3 tbsp water as needed to prevent mixture from sticking to the bottom of the pot.
4. Add in the mushrooms and peppers and cook them down for ~5-10 minutes.
5. Turn off the Sauté mode, add the lentils, and mix until they are well-coated with the paste/tardka.
6. Add the water and stir to blend.
7. Close the lid, set the valve to Sealing, and pressure cook on High Pressure for 10 minutes.
8. Once the cook time is complete, allow the pressure to naturally release for 10 minutes, then carefully release the remaining pressure.
9. Stir in the cilantro, if adding.
10. Enjoy with rice, roti/naan, or on its own. You can also add a dollop of yogurt if you prefer.

Nutrition

Per Serving: Energy/Calories: 273 kcal | Carbohydrates: 46 g | Protein: 17 g | Fat: 3 g | Saturated Fat: 0.5 g | Sodium: 607 mg | Fibre: 8.2 g | Total Sugars: 3.4 g

Please note: the nutrition information provided above is an estimation based on a reference serving size. It is subject to error/variation and is for information purposes only. The website owner is not liable for this information. While this information may be helpful for you, please remember that food is more than just numbers.

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