Instant Pot Lentil Dal is quick, easy to make and it is full of sweet plant-based Indian flavors your whole family will enjoy. With the Instant Pot, you can have a healthy meal in less than 45 minutes that is full delicious Indian flavors such as sweet creamy coconut, ginger, cumin, and turmeric.
For this recipe, I used yellow lentils because they are colorful, split and cook quickly. They also have a sweet somewhat nutty flavor which makes them perfect for this Instant Pot Lentil Dal recipe.
Why Lentils Are Good For You
When you serve Lentil Dal as a meal you can feel good about how nutritious it is for your family. According to Healthline, lentils are often an overlooked choice to serve, even though they’re an inexpensive way of getting a wide range of nutrients such as B vitamins, magnesium, zinc, and potassium.
Lentils are made up of over 25% protein, which makes them an excellent choice for a plant-based meal. They’re also a great source of iron, a mineral that is sometimes lacking in vegan’s diet.
One cup of cooked lentils generally provides about:
- Calories: 230
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fat: 0.8 grams
- Fiber: 15.6 grams
- Thiamine: 22% of the Reference Daily Intake (RDI)
- Niacin: 10% of the RDI
- Vitamin B6: 18% of the RDI
- Folate: 90% of the RDI
- Pantothenic acid: 13% of the RDI
- Iron: 37% of the RDI
- Magnesium: 18% of the RDI
- Phosphorous: 36% of the RDI
- Potassium: 21% of the RDI
- Zinc: 17% of the RDI
- Copper: 25% of the RDI
- Manganese: 49% of the RDI
Lentils are high in fiber, which creates an atmosphere for the growth of healthy gut bacteria. Also, lentils contain a broad range of beneficial plant compounds called phytochemicals. These compounds help protect against chronic diseases, such as heart disease and type 2 diabetes.
For a yummy dessert to go with this lentil dal meal try my Easy no-bake Blueberry Vegan Cheesecake is full of rich creamy flavor that is sweet and fruity, with the bonus that it is really good for you to indulge in.
- 2 tablespoons coconut oil
- 5 cloves minced garlic
- 1 teaspoon ground cumin
- 1 tablespoon turmeric
- 1/2 teaspoon fenugreek
- 2 tablespoons fresh ginger, chopped fine
- 2 teaspoons pink Himalayan salt
- 2 cup dried yellow lentils
- Optional: 1-2 teaspoons cayenne powder
- 1 – 15-ounce can coconut milk with cream
- 6 cups vegetable broth
- 3 dates chopped for topping
- 1/4 cup chopped cilantro for topping
- 1/4 cup unsweetened shredded coconut
Place Instant Pot on sautee, add the coconut oil and garlic. Sautee for 1 minute. Stir in the cumin and turmeric, sautee for one minute, continually stirring.
Add the fresh ginger, salt, lentils, cayenne, coconut milk, and vegetable broth.
Lock the pressure cooker lid in place. Set Instant Pot to pressure on high for 15 minutes. When done, allow the pressure to release for about 10 minutes during which time, the lentil dal will continue to cook. At 10 minutes, release any remaining pressure.
Can be served over basmati rice and top with chopped dates, coconut and cilantro
Keywords: Lentil Dal