Quick Vegetable Dal

Dal (also known as dahl) is an Indian term for a thick soup-like stew made from different varieties of legumes (usually lentils), onions, and a variety of pungent spices.

For more about this recipe: Spicy Indian Dal

  • 8Servings


  • 1 Tbs. coconut oil

  • ½ sweet onion, finely diced

  • 2 Tbs. minced ginger root (or 1 tsp. ground ginger)

  • 1 Tbs. minced turmeric root (or 1 tsp. ground turmeric)

  • 2 cloves garlic, minced (or 1 tsp. granulated garlic)

  • 1 tsp. cumin

  • 1 tsp. coriander

  • ½ tsp. cardamom

  • ½ tsp. red pepper flakes, optional

  • ½ small cauliflower, chopped

  • 1 small zucchini, chopped

  • 1 cup yellow moong dal, rinsed

  • 2 cups sodium-free vegetable broth, or water

  • 1 15-oz. can diced tomatoes, undrained

  • Juice of 1 lime, plus extra slices for serving

  • Salt and freshly ground black pepper, to taste

  • 1 bag baby spinach, optional

  • 1 bunch cilantro chopped, optional


Heat coconut oil in Instant Pot set to sauté, or frying pan over medium heat. Sauté sweet onion until beginning to soften, about 5 minutes. Add spices from ginger through red pepper flakes, if using, and sauté 1–2 minutes more, until very fragrant. Add remaining
ingredients from cauliflower through lime juice, and stir to combine (or transfer all ingredients to a pressure cooker).

Pressure cook 10 minutes. Let it sit 10 minutes, then release pressure valve to vent steam. Remove lid, and season with salt and pepper. Stir in spinach and cilantro, if using. Let rest a minute to wilt greens, stir again, and serve with lime slices.

Nutrition Information

  • Calories: 140
  • Carbohydrate Content: 23 g
  • Fat Content: 2.5 g
  • Fiber Content: 5 g
  • Protein Content: 7 g
  • Saturated Fat Content: 1.5 g
  • Sodium Content: 160 mg
  • Sugar Content: 4 g