Butternut squash dahl is a yummy protein rich vegetarian curry. It is light and pairs well with naan, roti, or cumin rice.
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Dal is creamy comfort food. It is easy to prepare and a whole one pot dish. Some way or the other there may be a dal included in our daily meals in India. It is an excellent source of protein.
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What is Dal
Dal is one of the most cooked Indian ingredients. Dal also called Daal, Dahl or Dhai are dried pulses. They belong to the legumes family of dried peas, lentils, and beans (source wiki)
They are the common staple food in many Asian countries. Dals are a great source of proteins, fibers, and many essential vitamins and minerals. They are also naturally Vegan and Gluten-free.
One Pot Dal
Growing up dal is one of the most cooked weekday foods in my place. We either have them as sambar or as a one-pot dal. It is one of the excellent sources of plant based protein. It keeps are full for a longer time.
Dal has a creamy and smooth texture once it's cooked. It pairs well with Basmati Rice or Flatbreads.
Ingredients:
Toor Dal - I prefer using the toor dal ( arhar dal ) also known as the split yellow pigeon peas. You may also use the Masoor Dal (Red Lentils) or even the Moong Dal (small yellow lentils). You may also mix and add them in portions.
Butternut Squash - Both fresh and frozen ones work well.
Onion - Use finely chopped red onion.
Tomato - Use juicy fresh tomatoes for the dal.
Garlic - Garlic is good for digestion and the gastric issues from the dal and hence never skip adding them.
Spice powders - I am using chili powder and turmeric powder.
Oil / Ghee - Ghee gives an amazing flavor to the dal. If you are a vegan you may use oil instead of ghee. Coconut oil is the best match.
Cilantro - We add them for flavor.
For tadka :
Tadka is the soul of the dal and it gives the perfect finishing taste and elevates the taste of the dal as well.
Hing - The most important ingredient, we always add them while cooking for dal. It helps in digestion. For a gluten free version of dal, you can skip this. But highly recommend adding them.
Chilli powder / Garlic - a pinch of the chilli powder cooked in oil/ghee is the perfect tadka for any dal. If you don't want chilli powder you can add finely chopped garlic as well.
FAQ's
How to check if the dal is done ?
The dal is cooked softly. If you take them in your hands and mash them squeeze them easily to the creamy texture.
How to prepare Butternut squash dahl
1. In an Instant Pot add in butternut squash (chopped ), chopped onions, chopped tomato, Garlic clove also add in green chili.
2. Add in 2 cups of water. Combine everything and make sure all the ingredients are below the water level in the instant pot.
3. Close the Instant Pot and set 8 mins in high pressure. Wait for 15 mins and then do a pressure release.
4. Open the Instant pot and mash all the ingredients together with a potato masher or ladle. Transfer the dal to another vessel.
5. Clean the Instant pot and then wipe clean. Switch on the Instant pot add in 1 tbsp Oil. Once it's hot add in ½ tsp of mustard and ½ tsp of Cumin, ⅛ tsp of fenugreek, and a sprig of curry leaves. Let it splutter.
6. Now add in the cooked dal.
7. To this add in ½ tsp of Red Chilli powder, ¼ tsp of turmeric powder, and the required salt. Combine everything and cook for another 5 ins. Garnish with finely chopped cilantro and switch off the Instant Pot.
8. Heat a pan with 1 tbsp of oil to this add in a generous pinch of hing and 1 tbsp of finely chopped garlic. Saute till the garlic browns and then add to the cooked dal.
Instant Pot Butternut squash dahl is now ready.
Tips & Variations
- You can use ghee in place of oil, It gives a wonderful flavor.
- Serve hot with Roti, Naan, or Rice.
- For a mild dal, you can skip adding chili powder while tempering.
- You skip the second tempering if you don't prefer it. But highly recommend it.
Serving Suggestions
Rice is the most comforting choice to serve with a bowl of hot dal. It is a perfect match. Cumin Rice with Dal makes a stunning meal. Dal also goes well with flatbreads like roti, phulka
Storage Options
Store the leftover dal in any freezer safe box for up to 3 days. For reheating you can microwave them for a min or heat them simply in a saucepan and serve.
Similar Recipes
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📖 Recipe
Butternut Squash Dal
Standard 1 cup measures 240 ml
Equipment
- Instant Pot 6 Qz
Ingredients
- 1.5 cups Butternut Squash cubed
- ½ cup Tomato
- ½ cup Onion
- 1 cup Yellow Lentils or Toor Dal
- 10 cloves Garlic
- 3 Green Chilli
- 2 cups Water
- 1 tbsp Oil
- ½ tsp Mustard
- ½ tsp Cumin
- ⅛ tsp Fenugreek Seeds
- 2 Dry Red Chilli
- 1 sprig Curry leaves 8-10 leaves
- ½ tsp red chilli powder
- ¼ tsp Turmeric powder
- Salt as needed
- 2 tbsp Cilantro
- 1 tbsp Oil
- Hing
- 1 tbsp Garlic finely chopped
Instructions
- In an Instant Pot add in butternut squash (chopped ), chopped onions, chopped tomato, Garlic clove also add in green chili.
- Add in 2 cups of water. Combine everything and make sure all the ingredients are below the water level in the instant pot.
- Close the Instant Pot and set 8 mins in high pressure. Wait for 15 mins and then do a pressure release.
- Open the Instant pot and mash all the ingredients together with a potato masher or ladle. Transfer the dal to another vessel.
- Clean the Instant pot and then wipe clean. Switch on the Instant pot add in 1 tbsp Oil. Once it's hot add in ½ tsp of mustard and ½ tsp of Cumin, ⅛ tsp of fenugreek, and a sprig of curry leaves. Let it splutter.
- Now add in the cooked dal. To this add in ½ tsp of Red Chilli powder, ¼ tsp of turmeric powder, and the required salt. Combine everything and cook for another 5 ins. Garnish with finely chopped cilantro and switch off the Instant Pot.
- Heat a pan with 1 tbsp of oil to this add in a generous pinch of hing and 1 tbsp of finely chopped garlic. Saute till the garlic browns and then add to the cooked Dal.
Nutrition
Disclaimer: I am not a nutritionist, the nutrition value provided here is an estimate. It will vary based on the quantity and brands of the products used.
Radha
Dal is a super comfort food for us. Making it with butternut squash is amazing and this is a nutrition packed dal. Love it!