Tasty Dal and the Benefits of Lentils

Woheema Parasram, MS

Dal (also spelled daal, dhal, dahl) is a staple of Guyanese and Indian cuisine, and it is essentially a “gravy” or thick lentil soup. Dal is typically paired with rice or roti, another curry, or a vegetable such as spinach or fried okra in Guyanese cuisine. In Indian cuisine, dal is served with rice, chapati, paratha, or naan bread and other main dishes such as Palak Paneer or biryani. Check out the chart below for the differences between the traditional types of bread typically served with dal. (6)

Types of Bread Served with Dal

Roti	Tortilla-style flatbread which can be prepared with both all-purpose and whole wheat flour for a lighter texture. Roti is traditionally cooked without oil.
Chapati	Type of roti that is prepared with only whole wheat flour and cooked without oil.
Paratha	Type of roti that is prepared with whole wheat flour and oil, creating a soft interior and crispy exterior.
Naan	Traditionally prepared with white flour and cooked inside a tandoori oven, Naan is a softer and chewier bread when compared to roti.

Source: Best Simple Roti Recipe (Chapati) (6)

Lentils are a type of legume that has an earthy, mild, and nutty flavor that works exceptionally well in various recipes. In the United States, the most common types of lentils consumed are green, red, black, brown, orange, and yellow. They are sold as whole lentils with the husks on or split with the husks removed.

Lentils Offer a Variety of Tastes and Textures

Cooking with lentils can offer you a variety of tastes and textures. For example, if you’re looking for a ground meat texture, you can use a whole black, green or, brown lentil. These varieties take longer to cook, retain their shape well, and can easily mimic the texture and mouth-feel of meat. If you’re looking to thicken a soup or stew, you can use a split red, yellow, or orange lentil, which cooks quickly and easily breaks down into a thick, pureed texture. (1) Split lentils usually require about 5-7 minutes of cooking time, whereas whole lentils typically take 15-20 minutes. (10)

Lentils Pack in Good Nutrition

When it comes to nutrition, lentils are hard to beat. Lentils are high in plant-based protein, fiber (both types, soluble and insoluble), potassium, iron, and folate. In addition, they are low in calories, sodium and, saturated fat, all things that should be limited in the diet. They are naturally gluten-free, low on the glycemic index, and their resistant starch makes them suitable for someone who has diabetes. (10) While all lentils are a great way to incorporate a wide variety of nutrients into your diet, the nutrition profile of each type differs slightly. For example, per half-cup cooked, red split lentils have more iron and folate than whole green lentils, but the green lentils provide more than double the fiber. (9) Another great thing about lentils is their long shelf life. Dried lentils can be kept in a tightly sealed container for one year, and after cooking, they can stay in the fridge for up to one week and in the freezer for about three months. (1,2,3)

Need another reason to make dal for your family? Dal contains turmeric, which is a spice well known for its medicinal properties. Turmeric aids in the management of many different conditions such as metabolic syndrome, arthritis, anxiety, hyperlipidemia. It may even help manage exercise-induced inflammation and muscle soreness, enhancing recovery and performance in active individuals. (5) In addition, research suggests that turmeric’s anti-inflammatory properties may help boost memory for older individuals. (4) Even if someone doesn’t have a diagnosed health condition, they can still benefit from consuming this spice due to its potent antioxidant and anti-inflammatory properties. (5)

While a bit of inflammation is beneficial for your body, chronic inflammation is associated with arthritis, cancer, heart disease, diabetes, Crohn's disease, and ulcerative colitis. (7) Did you know that chronic inflammatory diseases are the most significant cause of death in the world? It is expected that the prevalence of diseases associated with chronic inflammation will increase persistently for the next 30 years in the United States. (8) Needless to say, adding a dash of turmeric to your next meal can be beneficial for all members of your family. Looking for even more ways to add turmeric into your diet? Try starting your day with a delicious golden latte or winding down with a cup of golden milk before bed. You won’t regret it!

Red Lentil Dal Recipe

Ingredients:

• 1 cup of split red lentils

• 3 cups of water

• 2 tablespoons of vegetable or canola oil

• 1 teaspoon garam masala

• 1 teaspoon curry powder

• ¼ teaspoon turmeric

• ¼ teaspoon paprika

• ½ small onion, minced

• 2 diced cloves of garlic

• 1 tsp of whole cumin seeds

• ¼ tsp chili powder (optional)

• 1 wiri wiri pepper (optional)

• Chopped cilantro leaves for garnish

• Salt and pepper to taste

Directions:

1. In a small pot, bring 3 cups of water to a boil.

2. Thoroughly rinse the red lentils and add them to the boiling water.

3. Add the garam masala, curry powder, turmeric, paprika, salt, black pepper, minced onion, and 1 diced garlic to the pot (also chili powder or wiri wiri pepper, if using).

4. Let the mixture boil for about 7-8 minutes or until peas are soft to the touch.

5. Use an immersion blender or food masher to achieve a smoother consistency, if desired.

6. Shut off the stove, and take dal off the heat.

7. In another small pot on medium heat, add 2 tablespoons of oil, 1 diced clove of garlic, and 1 teaspoon of whole cumin seed. Stir until mixture achieves a medium brown color, for about 2-3 minutes.

8. Once the medium brown color is achieved, add the dal to the oil mixture and stir until everything is fully combined.

9. Garnish with chopped cilantro and serve with rice, another curry, roti, or naan.

10. Enjoy!

References

1. Boston, 677 Huntington Avenue, & Ma 02115 +1495‑1000. (2019, October 28). Lentils. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/lentils/

2. Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014 Nov;39(11):1197-204. doi: 10.1139/apnm-2013-0557. Epub 2014 Jun 13. PMID: 25061763.

3. Ferreira H, Vasconcelos M, Gil AM, Pinto E. Benefits of pulse consumption on metabolism and health: A systematic review of randomized controlled trials. Crit Rev Food Sci Nutr. 2021;61(1):85-96. doi: 10.1080/10408398.2020.1716680. Epub 2020 Jan 25. PMID: 31983216.

4. Lee, M. et al., Tumeric improves post-prandial working memory in pre-diabetes independent of insulin.

5. Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92. Published 2017 Oct 22. doi:10.3390/foods6100092.

6. Best Homemade Simple Roti. (2021, March 17). A Spicy Perspective. https://www.aspicyperspective.com/best-simple-roti-chapati-recipe/

7. Understanding acute and chronic inflammation. (2020, April 1). Harvard Health. https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation

8. Pahwa, R., Goyal, A., Bansal, P., & Jialal, I. (2021). Chronic Inflammation. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK493173/

9. Nutritional Information. (2015, June 9). Lentils.Org. https://www.lentils.org/health-nutrition/nutritional-information/

10. Get-Started-with-Lentils-General-Info-Sheet-ENG.pdf. (n.d.). Retrieved September 29, 2021, from https://www.lentils.org/wp-content/uploads/2015/06/Get-Started-with-Lentils-General-Info-Sheet-ENG.pdf

Woheema Parasram, MS, is a Columbia University graduate dedicated to health promotion and the primary prevention of chronic diseases. Throughout her career, she has worked with several individuals, organizations, and nonprofits who use their platform to promote good health through positive nutrition. While working with these community organizations, Woheema has learned a tremendous amount about teaching nutrition and wellness to diverse populations. She currently works as a Nutrition Content & Curriculum Developer, where she co-creates evidenced-based content, resource materials, and curriculums. She is also responsible for utilizing evidence-based research to update articles, learning activities, and online courses for children and their families. With the extensive experiences obtained from working with several nonprofit and public health organizations, Woheema can now successfully guide people towards a healthy lifestyle through positive nutrition.