Bengali Dal with Panch Phoron
This simple Bengali dal made with masoor dal or red lentils is a weeknight winner. The panch phoron spice mix, a key ingredient in Bengali cuisine, infuses the dal with unique flavor. Serve it over steamed rice for a delicious Indian meal.
Servings: 6 servings
Calories: 136kcal
Equipment
- Pressure cooker (or saucepan to cook lentils)
- Saute pan or Dutch oven
Ingredients
- 1 cup dried red lentils (masoor dal, washed in several changes of water)
- ½ teaspoon turmeric
- 1 tablespoon avocado oil or any neutral oil (use mustard oil, if you have it. Or use any neutral oil, including avocado oil, grape seed oil, sunflower oil or safflower oil)
- 1 tablespoon panch phoron
- 1 medium onion (thinly sliced)
- 2 jalapeno peppers (make a slit in each pepper and leave the peppers whole. Use only one pepper if sensitive to heat and deseed.)
- Salt to taste
- 2 tablespoons fresh cilantro (chopped)
Instructions
- Cook dal with turmeric in pressure cooker or on stovetop until tender. In an Instant Pot you will need to cook the dal with three cups water on high pressure for 10 minutes, and in an Indian pressure cooker you will need to cook it for three whistles. If cooking in a saucepan, add water to cover the lentils by two inches, then bring to a boil. Lower heat to simmer, cover the pot and cook lentils until they are very tender. Once the lentils are cooked, whisk them.
- Heat oil in a sauce pan or Dutch oven over medium high heat. Add the panch phoron and wait for the mustard seeds to sputter.
- Add the onions and green chili peppers to the pot along with ½ teaspoon salt. Saute until the onions are soft and beginning to caramelize, about five minutes.
- Add the cooked dal to the pot with a cup of the stock/cooking liquid or water. Mix well, add salt to taste, and bring the dal to a boil. Cover and simmer for five minutes.
- Garnish with chopped fresh cilantro. Serve hot.
Notes
Variations
- Saute a teaspoon of grated ginger along with the onions.
- Add two chopped tomatoes with the onions for a slight tang to the nutty dal.
- Refrigerate: Store the dal in the fridge in an airtight container for up to four days.
- Freeze: Most dals freeze quite well. Store this Bengali dal in a freezer-safe container for up to four months.
- Reheat: Thaw and reheat the dal in the microwave or on the stovetop. If needed add more water and add salt as needed.
Nutrition
Calories: 136kcal | Carbohydrates: 20g | Protein: 8g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Potassium: 330mg | Fiber: 10g | Sugar: 2g | Vitamin A: 71IU | Vitamin C: 8mg | Calcium: 22mg | Iron: 2mg