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Fragrant Kidney Bean Lentil Dal

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2 min read
Summary

Allowing the lentils and spices to cook together for a while lends to a soup that is fragrant and flavorful. If you love soups that are bursting with flavor while creating the most beautiful aromas throughout your home then this dal is for you! And, spices pack some of the best nutrition on the planet. If you haven’t experimented with using spices, this dish could be a great start.

Yields4 ServingsPrep Time20 minsCook Time30 minsTotal Time50 mins

Ingredients

 1 ½ tbsp water (+½ Tbsp as needed, for sauté)
 1 cup onion (diced)
 1 tsp salt (optional, +¼ tsp as desired)
 ground black pepper (optional, to taste)
 2 tsp cumin seeds
 2 tsp mustard seeds
 ½ tsp fennel seeds
 1 tsp coriander powder
 1 tsp turmeric powder
 ½ tsp cinnamon
 ½ tsp allspice
 1 pinch red pepper flakes (optional)
 2 ½ cups water (see Chef's Notes, +½ cup as needed)
 ½ cup orange juice (see Chef's Notes)
 2 large garlic cloves (minced)
 1 ½ tbsp ginger (fresh, grated)
 1 cup dry red lentils (rinsed)
 1 ¾ cups kidney beans (home-cooked or BPA-free canned, rinsed and drained)
 1 bay leaf (dried or fresh)
 hot sauce (optional, to taste)
 cilantro (optional, for garnish)
 lime wedges (for serving)

Directions

1

Heat the water in a large pot over high or medium-high heat.

2

Add the onion, salt (starting with 1 tsp), pepper, and spices.

3

Stir, cover, and cook for 4 to 5 minutes, stirring occasionally.

4

Add 2½ cups of the water along with the orange juice, garlic, ginger, lentils, kidney beans, and bay leaf.

5

Stir, bring the mixture to a boil, then lower the heat to medium or medium-low, cover, and cook for 20–25 minutes and lentils are fully dissolved and the mixture has thickened. For a thinner consistency, add the extra water, anywhere from 1⁄4 to 1⁄2 cup, or more, if desired.

6

Before serving, remove the bay leaf, taste, and adjust with more salt, hot sauce, or other seasonings to taste. Serve sprinkled with fresh cilantro, if using, and lime wedges.

Chef's Notes

Dal Texture
The consistency of this dish can be kept thicker, for scooping with roti bread or even whole-grain tortillas, or made thinner to serve over rice, or to eat more like a stew. Start with the 2½ cups of water, and then thin out later to your desired consistency.

Fennel Seeds
Fennel seed has a distinct anise, or licorice, flavor. Fennel seed also aids the digestion of legumes. If you also love fennel, go ahead and use a full teaspoon. But if you are a little more tentative about the flavor, use just ½ teaspoon.

Kid-Friendly
If serving this to children, you might want to omit the crushed red pepper flakes and reserve the hot sauce for the adult individual portions. On the other hand, if you like things spicy, feel free to add hot sauce to the dal to taste, or add more crushed red pepper flakes earlier in the cooking process with the other spices.

Orange Juice
The orange juice brings a lovely flavor to this dish, but if you don’t have any oranges or juice on hand, feel free to replace it with water.

Serving Suggestions
Serve on its own, with organic roti, whole-grain bread or pita for dipping, or serve over an organic, whole-grain rice like brown basmati.

If serving with a whole grain, this dish will serve more people.

Also, try topping with a mango (or other) chutney.

Recipe from Let Them Eat Vegan by Dreena Burton adapted for WHOLE Life Club (WLC)

Ingredients

 1 ½ tbsp water (+½ Tbsp as needed, for sauté)
 1 cup onion (diced)
 1 tsp salt (optional, +¼ tsp as desired)
 ground black pepper (optional, to taste)
 2 tsp cumin seeds
 2 tsp mustard seeds
 ½ tsp fennel seeds
 1 tsp coriander powder
 1 tsp turmeric powder
 ½ tsp cinnamon
 ½ tsp allspice
 1 pinch red pepper flakes (optional)
 2 ½ cups water (see Chef's Notes, +½ cup as needed)
 ½ cup orange juice (see Chef's Notes)
 2 large garlic cloves (minced)
 1 ½ tbsp ginger (fresh, grated)
 1 cup dry red lentils (rinsed)
 1 ¾ cups kidney beans (home-cooked or BPA-free canned, rinsed and drained)
 1 bay leaf (dried or fresh)
 hot sauce (optional, to taste)
 cilantro (optional, for garnish)
 lime wedges (for serving)

Directions

1

Heat the water in a large pot over high or medium-high heat.

2

Add the onion, salt (starting with 1 tsp), pepper, and spices.

3

Stir, cover, and cook for 4 to 5 minutes, stirring occasionally.

4

Add 2½ cups of the water along with the orange juice, garlic, ginger, lentils, kidney beans, and bay leaf.

5

Stir, bring the mixture to a boil, then lower the heat to medium or medium-low, cover, and cook for 20–25 minutes and lentils are fully dissolved and the mixture has thickened. For a thinner consistency, add the extra water, anywhere from 1⁄4 to 1⁄2 cup, or more, if desired.

6

Before serving, remove the bay leaf, taste, and adjust with more salt, hot sauce, or other seasonings to taste. Serve sprinkled with fresh cilantro, if using, and lime wedges.

Fragrant Kidney Bean Lentil Dal