Are you craving a vibrant, flavorful, and healthy meal that's surprisingly easy to make? Then look no further! This Madras Lentils recipe is your answer. This South Indian staple is packed with aromatic spices, tender lentils, and a delightful tang, making it a perfect quick dinner idea or a satisfying addition to your weekly healthy meals. It's a delicious dish that's surprisingly simple to whip up, perfect for both homemade cooking enthusiasts and those just starting their culinary journey. Get ready to experience a taste of India in your own kitchen!
Ingredients:
- 1 cup red lentils (masoor dal), rinsed
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 green chili, finely chopped (adjust to your spice preference)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (or more, to taste)
- 1/2 teaspoon garam masala
- 1/4 cup chopped fresh cilantro
- 2 tablespoons tomato paste
- 1 can (14.5 oz) diced tomatoes, undrained
- 2 cups vegetable broth (or water)
- 1 tablespoon coconut oil or vegetable oil
- Salt to taste
- Juice of 1/2 lime (optional)
Instructions:
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Sauté Aromatics: Heat the oil in a medium-sized pot or Dutch oven over medium heat. Add the onion and sauté until softened, about 5 minutes. Stir in the garlic, ginger, and green chili and cook for another minute until fragrant.
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Bloom Spices: Add the cumin, coriander, turmeric, cayenne pepper, and garam masala to the pot. Cook for 30 seconds, stirring constantly, until fragrant. This step is crucial for releasing the full flavor of the spices.
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Add Lentils and Tomatoes: Stir in the red lentils and tomato paste. Cook for 1 minute, stirring continuously, to prevent the paste from burning.
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Simmer: Add the diced tomatoes (undrained) and vegetable broth. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the sauce has thickened slightly. Stir occasionally to prevent sticking.
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Season and Garnish: Season with salt to taste. Stir in the fresh cilantro and lime juice (if using).
Tips for the Best Madras Lentils:
- Rinse your lentils: This helps remove any debris and ensures a smoother texture.
- Don't overcook the lentils: Overcooked lentils can become mushy. Aim for a tender but still slightly firm texture.
- Adjust the spice level: Feel free to adjust the amount of green chili and cayenne pepper to your liking. Start with less and add more as needed.
- Add vegetables: Enhance the nutritional value and flavor by adding other vegetables like spinach, carrots, or potatoes during the last 10 minutes of cooking.
Variations:
- Creamy Madras Lentils: Stir in a dollop of coconut milk or Greek yogurt at the end for a richer, creamier texture.
- Spicy Madras Lentils: Increase the amount of cayenne pepper or add a pinch of red pepper flakes for extra heat.
- Lemon Madras Lentils: Substitute lemon juice for lime juice for a different citrusy flavor.
Nutritional Information (per serving, approximate):
This recipe provides a good source of protein and fiber, making it a healthy and satisfying meal. The exact nutritional information will vary depending on the ingredients used. A general estimate per serving is around 250-300 calories, with a significant amount of protein and fiber. For precise nutritional information, use a nutrition calculator with your specific ingredient measurements.
This Madras Lentils recipe is a fantastic example of easy recipes that deliver big on flavor and nutrition. It's a versatile and delicious dish that is perfect for a quick weeknight dinner, a healthy lunch, or even a flavorful side dish. Enjoy!