Summer Zucchini Masoor Dal

A cozy North Indian masoor dal simmered with July zucchini, tomato, Walla Walla sweet onion, ginger, and cilantro for a fresh WA-summer weeknight dinner.

Ingredients

  • Simple Truth Organic® Red Lentils
    3/4 cup dry, rinsed $3.49
  • Organic Zucchini Squash
    1 medium, diced $2.49
  • Simple Truth Organic® Basmati Rice
    2/3 cup dry $5.99
  • Private Selection® Walla Walla Sweet Onions
    1/2 medium, finely chopped $3.99
  • Fresh Roma Tomato
    1 large, chopped $1.49
  • Spice World™ Fresh Peeled Ginger Bag
    1 tablespoon grated $3.99
  • Kroger® Peeled Garlic
    2 cloves, minced $2.99
  • Organic Cilantro
    1/4 cup chopped, plus more for serving $1.69
  • Fresh Organic Lemon - Each
    1/2 lemon, juiced $1.29
  • Neutral oil or ghee
    1 1/2 tablespoons
  • Cumin seeds
    1 teaspoon
  • Ground turmeric
    1/2 teaspoon
  • Garam masala
    1/2 teaspoon
  • Cayenne or red pepper flakes
    1/8 to 1/4 teaspoon
  • Kosher salt
    to taste
  • Water
    3 cups for dal, plus rice water

Instructions

  1. Rinse the red lentils until the water runs mostly clear; rinse the basmati rice, dice the zucchini, chop the onion and tomato, grate the ginger, mince the garlic, and chop the cilantro.
  2. Start the rice on the stove with 2/3 cup rice, 1 cup water, and a pinch of salt; bring to a boil, cover, reduce to low, and cook 15 minutes, then let stand covered off heat while the dal finishes.
  3. In a medium saucepan, warm the oil or ghee over medium heat; add cumin seeds and cook 30 seconds until fragrant, then stir in the Walla Walla onion with a pinch of salt and cook 4 to 5 minutes until softened.
  4. Stir in ginger, garlic, turmeric, garam masala, and cayenne; cook 30 seconds, then add the tomato and cook 3 minutes until it breaks down slightly.
  5. Add the rinsed red lentils and 3 cups water; bring to a lively simmer, then reduce heat and cook uncovered 14 to 16 minutes, stirring occasionally, until the lentils are soft and creamy.
  6. Stir in the diced zucchini and simmer 6 to 8 minutes more, until just tender; add a splash of water if the dal gets thicker than you like, then season with salt and lemon juice.
  7. Fold in the chopped cilantro, fluff the rice, and plate the dal over rice with extra cilantro and a final squeeze of lemon.

Total time: 40 minutes

Estimated cost: About $12–$16 using the listed ingredients, with pantry spices and oil not included.

Health notes: Serves 2; about 520 calories per serving with strong plant protein, fiber-rich lentils, moderate carbs from rice, and low saturated fat.

Drink pairing: Pair with a cucumber-mint lassi or a crisp Sauvignon Blanc to cool the warm cumin, ginger, and chili.