Lentil dhal is a staple of Indian cuisine, made with various types of lentils and spices. It is high in protein and nutrients, and popular in South Asia. Lentils are easy to cook and have little environmental impact, making them a sustainable food choice.
A staple of Indian cuisine, lentil dhal, also spelled dal, daal, or dahl, can be prepared using various types of lentils and a wide variety of ingredients. These legumes are high in protein and other nutrients, making them ideal for vegetarians such as those that dominate the Indian subcontinent. Dhal and similar dishes are also popular in Sri Lanka, Bangladesh, Pakistan and Nepal. Lentil products grow in many countries and leave little environmental impact.
The word dhal comes from the Sanskrit “to divide” and refers to both the lentil and the dishes made from it. Dhal lentil in some form has been around for a long time, with archaeological evidence of its consumption around 13,000 years ago. Lentils don’t require pre-soaking like beans and are a good source of fiber, vitamin B1, folate, iron, and about 30 percent protein. Eating them with rice supplies the missing amino acids.
The most common dhal lentil is dhal Chawal, lentils with rice. In Northern India, this is more like a stew and is often accompanied by flatbread. South Indian cooks make it thinner like a soup. Both East and West India often serve the dish with rice, as does Pakistan, favoring spicy curries. Depending on the region, lentil dhal can be quite mild or heavily seasoned with spices fried in oil and typically includes local vegetables.
Toor dhal, or yellow pigeon peas, produces a type of lentil dhal called sambar in South India. Another type is masoor dhal, made with red or pink lentils that turn golden brown when cooked. Urad dhal, or black gram, is very popular in south and east India. Some other types are made from different legumes such as chickpea varieties like Chan dhal, small brown kala chana, kabuli dhal and moong dhal, the latter being a product of mung bean.
Cooking with lentils is relatively easy. Most people boil them in water until tender and drain them, or make them into soup. Indian cuisine uses spices such as cumin, garlic, turmeric and chili peppers which are often fried in oil before adding them to lentil or other dishes to enhance their flavour.
Lentils are grown all over the world, in Africa, the Middle East, Ethiopia and the Indian subcontinent, as well as in the United States. They provide a complete protein intake when consumed as part of a balanced diet containing cereals and rice. Dhal lentil is cheap, healthy and environmentally friendly, as the legumes leave valuable nitrogen in the soil when they grow. It’s a sustainable food that eco-conscious diners can feel good about eating.
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