Quick Vegetable Dal

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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
Harissa Roasted Salmon with Lemon Asparagus recipe

Harissa Roasted Salmon with Lemon Asparagus

This true “tray meal” comes together in minutes, making it perfect for a busy weeknight dinner.p.p1 {margin: 0.0px 0.0px 5.0px 11.0px; text-indent: -11.0px; line-height: 10.0px; font: 9.0px Helvetica} Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus. Roast 10–12 minutes, or until fish is just cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using.