This garlicky methi dal, an Indian dal made with fresh fenugreek leaves, is both delicious and nourishing. Aromatic fenugreek leaves are cooked with two kinds of lentils, tomatoes, peanuts and lots of garlic!
A methi dal is one of the most delicious ways to enjoy the incredible health benefits of methi, or fresh fenugreek leaves, an aromatic leafy green that's eaten all around India.
Cooks outside India are familiar with kasoori methi, or dried fenugreek leaves, used in recipes like vegan butter chicken or vegan dal makhani, or with fenugreek seeds, small, hard seeds that have a bitter, maple-syrup-like flavor and that are used in recipes like dosa and idli. The dried leaves, prized for the unique flavor they add to north Indian dishes, are used more as an herb or a seasoning, adding a slightly bitter undertone to spicy dishes.
But in India, fresh fenugreek leaves are sold in large bundles by vegetable sellers and they are treated as a vegetable. Methi leaves are valued for their amazing flavor and aroma, which enhances nearly any recipe you add them to. You can cook them in curries like this creamy methi matar malai, add them to parathas or pakoras, or steam them with rice.
Here in the United States, methi can easily found at any Indian store and some Asian stores. It looks a bit like watercress, with small, oval, vibrant green leaves and long, slender roots. If you aren't already familiar with it, it is a vegetable well worth looking for and adding to your diet with tasty recipes like this methi dal.
You can also find frozen methi in the refrigerated section of the Indian grocery store, and it works perfectly in this methi dal recipe!
I've shared with you so many Indian dal recipes over the years, including this simple and absolutely fantastic easy, everyday dal recipe, which I call the "best dal" because it really is that. This methi dal is also a family favorite, and one that my darling son, Jay, loved. I hope you will love it too.
Table of Contents
Why you will love this recipe
- Nourishing. Methi leaves are among the healthiest greens you can eat. They are great for your respiratory, circulatory and digestive systems, and they contain a ton of vitamins and minerals. This is a super healthy dal recipe to serve to your family.
- Delicious. Methi leaves have a distinct aroma and flavor and they add so much yummy flavor to this simple dal.
- Easy recipe. If you have a pressure cooker or Instant Pot, you will need just minutes to make this methi dal.
- Allergy-friendly. The methi dal is soy-free and gluten-free and it can easily be made nut-free by leaving out the peanuts.
Ingredients
- Lentils or dals. I use a mix of ½ cup tuvar dal (arhar dal or split pigeon peas) and ½ cup moong dal (green gram dal) for the perfect texture and flavor. You can substitute masoor dal or use just one kind of dal in this recipe.
- Methi leaves or fenugreek leaves. Methi leaves are notoriously gritty, so make sure you chop off the root ends and then wash the leaves by dunking them in a large pot of cold tap water.
- Spices: black mustard seeds, turmeric and a green chili pepper like jalapeno or serrano.
- Herbs: garlic and cilantro. The garlic pods are left whole. They become butter-soft in the pressure cooker and taste amazing.
- Vegetables: onion and tomatoes.
Variations
- Use cumin seeds (jeera) instead of mustard seeds.
- Use a mix of leafies-- half spinach and half fenugreek leaves. Jay loved it when I used a mix of greens.
- Squeeze in some lemon juice at the end of cooking. I would use the juice of ½ a lemon.
How to make methi dal (step-by-step process)
Place the lentils in a pressure cooker, Instant Pot liner or saucepan. Cover with two inches of water. Stir in turmeric powder.
Add the chopped fenugreek leaves or methi, peanuts and garlic to the pressure cooker. Pressure-cook for three whistles or for 10 minutes in the Instant Pot. Release naturally or manually after 10 minutes.
In a pot or saucepan heat the oil over medium-high heat. Add asafetida and mustard seeds. When the mustard seeds sputter, add onions. Add a pinch of salt and saute until the onions soften.
Add tomatoes and mix. Saute for a couple of minutes. Then add the cooked lentils and methi.
Stir in tamarind, add salt to taste. Bring to a boil, lower heat and simmer 10 minutes.
Add more water as needed to thin out the methi dal. Check salt. Garnish with cilantro and serve hot.
Serving suggestions
- With basmati rice or jeera rice.
- With roti or paratha.
- With a simple vegetable side dish like Bombay potatoes, sauteed okra, or a spicy side like baingan bharta or bhindi masala.
Recipe FAQs and tips
Buy methi that looks fresh and bright green. The leaves should not be wilting or brown. Trim out the root ends of the methi and wash the leaves thoroughly to remove any dirt from the roots -- the easiest and most effective way to do this is to dunk the leaves in a large bowl of cold water. Shake the leaves out, then repeat a couple more times. You can use tender methi stems but trim out any tough stems.
Yes! The choice of lentils -- moong dal and tuvar dal -- adds lots of flavor and great texture. But you can use pink lentils, if that's what you have, or whole brown lentils (masoor).
To remove all oil from the recipe, skip the teaspoon of oil and add the mustard seeds and asafetida to a dry, heated pan. When the mustard sputters, add onions, salt and ¼ cup water or vegetable broth to saute the onions in. Proceed with the rest of the recipe.
Storage instructions
- Refrigerate: Store the dal in the fridge in an airtight container for up to four days.
- Freeze: Freeze in a freezer-safe container for three months.
- Reheat: Thaw and reheat in saucepan or microwave. Thin out with water if needed and check salt before serving.
More delicious Indian dal recipes
Leafy greens are a tasty and nutritious addition to Indian dals. You might also love dal palak (spinach dal), amaranth dal and Malabar spinach curry.
Interested in eating more healthy, plant-based meals? Check out our weekly vegan meal plans, with meal prep instructions, allergy guide and printable shopping list, delivered free to your inbox each week!
Recipe card
Methi Dal
Ingredients
- ½ cup toor dal (split pigeon peas, also called toor dal or arhar dal)
- ½ cup moong dal (yellow split mung beans)
- 1 bunch methi greens (or 3 cups frozen methi leaves. See prep instructions for fresh methi in recipe FAQs. Chop the methi leaves fine.)
- ½ teaspoon turmeric
- 1 green chili pepper (like jalapeno or serrano, slit down the middle)
- 1 bulb garlic (about 12 cloves, peeled and left whole)
- ½ cup raw peanuts
- 1 teaspoon avocado oil or any neutral oil
- 1 small onion (chopped)
- ¼ teaspoon asafetida or hing (hing)
- 2 teaspoon tamarind paste
- 2 medium tomatoes (finely diced)
- Salt to taste
- 2 tablespoons cilantro (finely chopped, for garnish)
Instructions
- Place the lentils in a pressure cooker, Instant Pot liner or saucepan. Cover with two inches of water. Stir in turmeric.
- Add the chopped fenugreek leaves or methi, peanuts and garlic to the pressure cooker. Stir, then pressure-cook for three whistles or for 10 minutes in the Instant Pot. Release naturally or manually after 10 minutes.
- In a pot or saucepan heat the oil over medium-high heat. Add asafetida and mustard seeds. When the mustard seeds sputter, add onions. Add a pinch of salt and saute until the onions soften.
- Add tomatoes and mix. Saute for a couple of minutes. Then add the cooked lentils and methi.
- Stir in tamarind, add salt to taste. Bring to a boil, lower heat and simmer 10 minutes.
- Add more water as needed to thin out the methi dal. Check salt. Garnish with cilantro and serve hot.
Nutrition Information
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Karyn says
Can I use dried kasoori methi? What would be the amount to substitute? I’d probably use more spinach or add in kale.
Vaishali says
Hi, use 2 tbs of kasoori methi in addition to the spinach and/or kale.
Aish says
Tried this a while ago for dinner and it was yummy!
Oishivegan says
I have been looking for a recipe using lentils and here we are, I found my inspiration 🙂 I know what I will have for dinner !!!
oishivegan.wordpress.com
Minakshi Krishnan says
I tried this recipe on Sunday, absolutely loved it! Thank you for a great recipe.
theveganjunction says
This recipe looks and sounds super satisfying. I'll just have to visit the local Indian grocery and stock up on some ingredients!
Sharmila says
I have been trying to be able to get a good click to make a post on the methi dal for the past so many times and here is your perfect looking methi dal. Looks lovely.
And congrats on being a mom Vaishali! Haven't been here for a while and came across this great news today. Wishing you loads of fun and happiness ahead. 🙂
Vaishali Honawar says
Thanks, Sharmila. It's definitely an adventure.:)
Amanda Erickson says
This looks WONDERFUL. I will try it, as I recently found an Indian grocery about an hour away. Thank you! p.s. Vegan dal Makhani is my favorite but have never tried it with methi, so this will be a good introduction.
Vaishali Honawar says
Hi Amanda, hope you try it! How wonderful you found a grocery store that sells Indian stuff. Mine is not that far, but I'd give anything to have one even nearer! 🙂