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Whole30 Dal Using Split Peas

January 19, 2023 by Pri & Dee 4 Comments

Gluten-Free Recipes, Plant Based Whole30/ Vegan Recipes, Whole 30 Recipes
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Dal as part of the Whole30

When I did my first Whole30, I missed dal terribly. A few years later peas were allowed to be part of the Whole30. I was delighted and decided to create this Whole30 dal recipe with dried yellow split peas. Now I can have dal during my whole30 using this split pea recipe. If I didn’t tell you that this dal with actually made with peas, you totally wouldn’t be able to tell the difference. Most varieties of peas are lower in FODMAPs and phytates than other forms of legumes, and pea protein is considered a hypoallergenic protein source by functional medicine doctors. For more details on why split peas are allowed on the whole30 while other legumes are not, go to this link .

Importance of dal in India’s food culture

Dal or lentils are an essential part of India’s culinary tradition and is said to have made its first appearance in the Indus valley civilization. It is an indispensable item in an Indian thaali. Lentils are an important source of protein, fiber, and nutrients for many Indians, and are used in a wide variety of dishes. One of the reasons dal is so important in Indian food is that it is a relatively cheap and accessible source of protein. Another reason dal is so important is its versatility. There are many different types of dal, each with their own unique flavor and texture. Some common types of dal include moong dal, chana dal, and toor dal. These different types of dal can be used in a wide variety of dishes, such as dal fry, dal makhani, and sambar. Here are a couple of our dal recipes made with toor dal – Garlic tadka Dal and Simple Sambar

My memories of dal

For me, dal doesn’t just nourish my body but also my soul. When I was a child, I would walk in from school everyday and venture into the kitchen to investigate what my mom was making for dinner. Whenever I saw dal soaking in a bowl and my mom chopping up the onions and tomatoes, it would instantly put me in a good mood. Mom used a pressure cooker to cook the dal and while that contraption was a bit scary, it always notified me with its screeching whistles that the dal was ready. Between the time the dal was cooked and dinner was served, I would have already wolfed down copious amounts at the pretext of taste testing it. My mom sometimes pretended to be annoyed at this but she never stopped me from stealing that extra dal. Today when I see my 9 year old picky eater loving dal and enjoying every morsel of it, my heart jumps with joy . That simple act makes me feel like i have kept my culture alive for my child who was born in a different country.

Whole30 Dal or lentils

Whole30 Dal using Dried Split Peas

4.80 from 5 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Course Main Course
Cuisine Indian
Servings 3

Equipment

  • 1 Instant Pot

Ingredients
  

  • 1 cup Yellow split peas Dried
  • 1 medium onion chopped
  • 2 tomatoes chopped
  • 2 cloves garlic chopped finely
  • 1 inch ginger chopped finely or grated using a microplane
  • 2 whole serrano chillies optional
  • 1/2 tsp turmeric
  • 1 tsp coriander powder
  • 1/2 tsp cumin seeds
  • 2 Tbsp Ghee (or Oil for plant based/vegan)
  • 2 sprigs Cilantro chopped
  • 1 tsp salt adjust per taste

Ingredients for Tadka or Tempering (optional)

  • 1 Tbsp Ghee (or Oil for plant based/vegan)
  • 2 cloves garlic
  • 1 tsp kasoori methi ( fenugreek leaves, dried)
  • 1 dried red chilli

Instructions
 

  • Wash the split peas a few times till the water runs clear, discard water
  • Turn on instant pot on sauté mode and add ghee/oil
  • When the ghee/oil is hot, add cumin seeds and let them bloom
  • Add onions, garlic and ginger and saute for 3 minutes till caramelized
  • Next, add tomatoes and let them get mushy, about 3 minutes
  • Then add split peas and 3-4 cups of water
  • Finally add the turmeric powder, coriander powder and salt
  • Turn off sauté mode and seal the instant pot and pressure cook on high for 15 minutes
  • When the timer runs out, let the steam release naturally
  • Garnish the dal with coriander leaves and serve with cauli rice
  • You can do the tempering or tadka step to add a more smoky flavor to the dal, it is optional

Tadka or Tempering (optional)

  • In a small pan, add the ghee/oil and let it heat up
  • Now add the cumin seeds, garlic, dried red chilli and let these brown well
  • Finally add the kasuri methi and turn off the heat
  • Pour this hot mixture on the dal and watch it sizzle and seal in the smoky flavors
Keyword dal, indianfood, lentils, vegetarian, whole30
Tried this recipe?Let us know how it was!

Filed Under: Gluten-Free Recipes, Plant Based Whole30/ Vegan Recipes, Whole 30 Recipes Tagged With: dal, Gluten Free, Indian Gluten Free, Indian Whole30, indiancuisine, lentils, peas, Whole30

Previous Post: « Pistachio Pecan Stuffed Dates

Reader Interactions

Comments

  1. Tracy Spenst

    August 13, 2023 at 2:56 pm

    When are the serrano chilies added?

    Reply
    • Pri & Dee

      August 13, 2023 at 3:05 pm

      You can add it during the tempering step or while the dal is simmering

      Reply
  2. lauren

    April 17, 2024 at 2:53 pm

    5 stars
    One of the best Dal recipes I have found. I actually liked to add the full four cups of water, then uncover the instant pot and let it cook a little longer to cook some of the water off. Great recipe and wonderful flavors. Thank you so much! Easy and delicious

    Reply
    • Pri & Dee

      May 19, 2024 at 10:09 am

      Thank you so much Lauren! That made our day since we know there are a LOT of dal recipes out there. Your feedback is much appreciated.

      Reply

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Welcome!

Join Pri and Dee in their culinary journey to create delicious Whole30 and Gluten free Indian Recipes. We both are strong advocates of this food philosophy and love sharing Indian inspired versions of our favorite Whole 30 and Gluten free meals. With Dee being from the very north of India and Pri being from the very south, we cover Indian recipes from Kashmir to Kanyakumari and everything in between. (Read more about us)

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