How to make healthy Black Dal with an Assamese Touch

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Assamese Black Dal is a popular lentil dish from the northeastern state of Assam, India. It is made with black urad dal, also known as black lentils, that are cooked until soft and tender. The dal is then seasoned with a blend of spices, including cumin, turmeric, and red chili powder, and garnished with fresh coriander leaves.

This dish has a rich, creamy texture and a slightly smoky flavor, thanks to the slow cooking process of the black urad dal. It is a staple food in Assamese cuisine and is often served with steamed rice or Indian breads like roti or naan.

Assamese Black Dal is not only delicious, but it is also a good source of protein, fiber, and other essential nutrients like iron and folate. It is a vegetarian and gluten-free dish that can be easily customized to suit your taste preferences.

Here’s a recipe for Assamese Black Dal:

black dal

Assamese Black Dal

Assamese Black Dal is a popular lentil dish from the northeastern state of Assam, India. It is made with black urad dal, also known as black lentils, that are cooked until soft and tender. The dal is then seasoned with a blend of spices, including cumin, turmeric, and red chili powder, and garnished with fresh coriander leaves.
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Prep Time 15 minutes
Cook Time 35 minutes
Soaking Time 5 hours
Total Time 5 hours 50 minutes
Course Main Course
Cuisine Indian
Servings 4 people
Calories 200 kcal

Equipment

  • 1 Bowl
  • 1 pressure cooker
  • 1 Pan /Kadhai

Ingredients
  

  • 1 cup black urad dal black lentils
  • 3 cups water
  • 1 tablespoon vegetable oil
  • 1 teaspoon cumin seeds
  • 1 onion finely chopped
  • 2 garlic cloves minced
  • 1 tablespoon ginger grated
  • 1 tomato finely chopped
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon red chili powder
  • Salt to taste
  • Coriander leaves for garnish

Instructions
 

  • Rinse the black urad dal under cold running water and soak it in enough water for 4-5 hours, or overnight.
  • Drain the water and transfer the dal to a pressure cooker. Add 3 cups of water and a pinch of salt. Pressure cook the dal on medium heat for 8-10 whistles, or until the dal is soft and tender.
  • Heat oil in a pan over medium heat. Add cumin seeds and allow them to crackle.
  • Add chopped onion, minced garlic, and grated ginger. Saute for 3-4 minutes, or until the onion is translucent.
  • Add chopped tomatoes and cook until they turn soft and mushy.
  • Add turmeric powder, red chili powder, and salt. Mix well and cook for 1-2 minutes.
  • Add the cooked black urad dal to the pan and mix well. If the dal is too thick, add some water to adjust the consistency.
  • Cook the dal on low heat for 10-15 minutes, or until it reaches the desired consistency. Stir occasionally to prevent burning.
  • Once the dal is cooked to your desired consistency, turn off the heat and garnish with fresh coriander leaves.
  • Serve hot with steamed rice or roti. Enjoy!
Keyword black dal, vegetarian

Here’s an approximate breakdown of the key nutrients, vitamins, and minerals you can expect to find in a serving of Assamese Black Dal:

  • Calories: 200-250
  • Protein: 13-15 grams
  • Carbohydrates: 30-35 grams
  • Fat: 4-5 grams
  • Fiber: 10-12 grams
  • Sodium: 200-300 milligrams
  • Iron: 20-25% of the Daily Value (DV)
  • Folate: 25-30% of the DV
  • Magnesium: 10-15% of the DV
  • Potassium: 10-15% of the DV
  • Vitamin B1 (Thiamin): 10-15% of the DV
  • Vitamin B6: 10-15% of the DV

It’s worth noting that these values are estimates and can vary based on the specific ingredients used in the recipe. Additionally, the nutritional value of the dish can be impacted by the cooking method and portion size. If you have specific dietary requirements or concerns, it’s best to consult a registered dietitian or nutritionist for personalized advice.