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
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Simple Truth Organic® Red Lentils3/4 cup dry, rinsed $3.49
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Organic Zucchini Squash1 medium, diced $2.49
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Simple Truth Organic® Basmati Rice2/3 cup dry $5.99
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Private Selection® Walla Walla Sweet Onions1/2 medium, finely chopped $3.99
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Fresh Roma Tomato1 large, chopped $1.49
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Spice World™ Fresh Peeled Ginger Bag1 tablespoon grated $3.99
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Kroger® Peeled Garlic2 cloves, minced $2.99
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Organic Cilantro1/4 cup chopped, plus more for serving $1.69
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Fresh Organic Lemon - Each1/2 lemon, juiced $1.29
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Neutral oil or ghee1 1/2 tablespoons
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Cumin seeds1 teaspoon
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Ground turmeric1/2 teaspoon
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Garam masala1/2 teaspoon
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Cayenne or red pepper flakes1/8 to 1/4 teaspoon
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Kosher saltto taste
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Water3 cups for dal, plus rice water
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.