TL;DR: A hearty and nutritious of lentils and greens.
While technically the word dal refers to dried lentils/peas/etc, colloquially it’s also used to refer to a steaming stew of lentils and spices — and sometimes all kinds of other random stuff too (I’m looking at you dal gosht). In India, dal is quite literally everywhere. Everyone has their own way of preparing dal, and there are dramatic regional differences in how it’s made and what it’s eaten with. Regardless of variations, dal is comforting, filling, and provides serious bang-for-the-buck nutrition, so it’s no wonder it’s so ubiquitous! One could say the same about kale, so… why not kale dal right?
With that in mind, this kale dal recipe combines two different kinds of dal with a good heaping of kale. The chana dal (or bengal gram) provides substance and nuttiness, while the masoor dal (red lentils) disintegrates in the pot, providing underlying creaminess. The kale brings a pleasant earthiness and bitterness to the stew. You can use more or less kale than the recipe recommends based on your preference.
Lentils are a great (and cheap!) source of low-fat, moderate carb, plant-based protein. In addition, lentils are high in various minerals, and provide a healthy dose of fiber. And kale has become celebrated as a “superfood”, perhaps rightly so due to its abundance of vitamins and minerals that are deficient in many of us. If you’re interested in learning more about this cruciferous wonder, check out this great article.
Oh, and if you’re vegan, simply use oil instead of ghee and you’re all set.
Tools: The mighty Instant Pot
Note: Some of the affiliate links below may provide me with commissions, at zero cost to you. For more info on affiliate links on this site, click here. I greatly appreciate your support!
For this recipe, I use my trusty Instant Pot IP-DUO60, which simplifies and shortens the preparation and cooking process. For the uninitiated, the Instant Pot is an electric cooker that does all sorts of things such as pressure cooking, slow cooking, steaming, and even yogurt making. Using an Instant Pot for this kale dal recipe ensures that the chana dal is soft but retains it’s structure, the masoor dal is creamy, and the kale is nicely wilted but not disintegrated.
What if you don’t have an Instant Pot or some other pressure cooker-type device? No problem, you can make this recipe in any old sauce pan, dutch oven, etc. But it’s probably wise to soak the dal for about an hour and allocate more time for cooking (approx half hour). Also, check periodically to gauge when it’s ready.
The Process: Put a bunch of stuff in the pot, cook, consume kale dal.
Everything ready to go for the kale dal!
Heat cumin seeds and curry leaves until sputtering.
Then, sauté onions and aromatics till browned but not burnt
Next, throw the tomatoes and spices into the party.
Kale, lentils and water jump into the pot ready to go under pressure!
Cook, ladle into a bowl, and garnish with chopped green onions. Serve with rice, roti, quinoa, or just dig right in with a spoon!
Vik Hebbar
Yields 6 servings
A spicy, comforting, and hearty stew of two kinds of lentils, chopped lacinato kale, and Indian aromatics and spices.
15 minPrep Time
40 minCook Time
55 minTotal Time
Save Recipe
Ingredients
- 2 tbsp oil or ghee
- 1/2 cup chana dal/bengal gram
- 1/2 cup masoor dal/red lentils
- 1 tsp cumin seeds
- 1 stem curry leaves
- pinch asafoetida/hing
- 1 medium onion, sliced
- 3 cloves garlic, minced
- 1 inch ginger, peeled and minced
- 2 medium tomatoes, diced
- 1/2 tsp turmeric
- 1/2 tsp red chili powder or cayenne
- 1 tsp coriander powder
- 1 tsp garam masala
- 2 cups kale, stems removed and roughly chopped
- 4 cups water
- 1 1/4 tsp salt
- 3 green onions, diced
Instructions
- Rinse chana and masoor dal thoroughly and set aside
- If using an Instant Pot, set to "Saute" and add oil, otherwise just set a saucepan over medium-high and add oil
- When pot is hot, add cumin seeds, hing and curry leaves, saute until sputtering
- Add onions to pot along with a pinch of salt and cook until translucent and browned on edges
- Add chilis, garlic and ginger and cook for a couple of minutes
- Add tomatoes, turmeric, cayenne powder, coriander powder and garam masala; cook for about 5 minutes or until tomatoes are softened
- Add kale, lentils, water, and salt
- If using an Instant Pot, set to "Bean/Chili" and cook for 20 minutes, then let the steam naturally release until the steam valve drops; If using a sauce pan, cover and cook for 45-60 minutes, and check the texture periodically.
- Check for seasoning, then serve. Garnish with chopped green onions and serve with rice, rotis, quinoa, etc, or eat by itself.
Notes
Macros per serving: 8.2g protein, 25g carbohydrates (6.6g fiber), 5.9g fat; 181 calories
Calories
Fat
Carbs
Protein
