Delicious, hearty and healthy vegan butternut squash daal is a simple and different meal to make. Eat on its own or with some whole wheat rotis, plain basmati rice or South Indian Basmati Rice.
Simply boil together soaked red lentils and yellow lentils along with green chili, salt, turmeric, garlic, and cubed butternut squash. Mash or blend cooked butternut squash chunks into a puree. Add a tablespoon of tamarind concentrate and brown sugar. In a separate pan temper oil with mustard seeds, cumin seeds and paprika to make the tadka. Mix the tadka with the boiled lentils and serve with Indian flatbread or rice.
What are the Benefits of Red Lentils (Masoor Daal):
Red Lentils (Masoor Dal) is high in dietary fiber. It has a low glycemic index which effectively slows down the rate of digestion and prevents sudden or unexpected raises in the blood sugar level.
The high dietary fibre also helps lower cholesterol in the body. It removes the extra cholesterol from the body; improving the blood flow and reducing the risk of any sort of heart disease.
A rich source of vitamins and other nutrients like calcium and magnesium red lentils are essential for maintaining healthy teeth and bones.
What are the Benefits of Yellow Lentils (Moong Daal)?
Yellow lentils (moong daal) is low in fat and high on protein. A great source of plant-based protein for vegans and vegetarians.
Why Rinse and Soak Lentils?
Inspect lentils for damaged, stones and other foreign matter. Then rinse lentils until the water runs clear. Soaking lentils in water for an extended time (about 5-10 minutes) and discard the water. Soaking the lentils removes substances that may cause indigestion.
How to Know if Lentils are Cooked?
Undercooked lentils will be crunchy. You want no crunch. You want lentils that plump up nicely without splitting their skins or becoming mushy.
How Long Can Cooked Lentils be Stored?
Store cooked lentils or daal in an airtight container in your fridge for up to 5 days.
What is Hing?
Hing (Asafoetida) is extracted from Ferula Assa-Foetida. Also known as devil’s dung, stinking gum, food of the gods & jowani badian. Hing is available as a coarse yellow powder and smells like boiled eggs. When tempered in warm oil it creates a warm and comforting aroma synonymous with Indian cooking.
What is Tamarind Concentrate?
Tamarind concentrate is also called tamarind paste. It has a sweet and sour taste which is cooked down with sugar and spices to make a Tamarind Chutney.
What are the Benefits of Turmeric?
Turmeric is a spice that comes from the turmeric plant. It is the main spice in curry. It has a warm and bitter taste. Also used to flavor or color curry powders, mustards, butter, and cheeses.
Curcumin is the active ingredient in turmeric. It prevents heart disease, Alzheimer’s and cancer. Additionally, turmeric is an anti-inflammatory and antioxidant and also helps improve symptoms of depression and arthritis.
What are the Benefits of Mustard Seeds?
Mustard seeds are the small round seeds of various mustard plants. 1 to 2 millimetres in diameter with seeds colored from white to black.
Mustard seeds are rich in calcium, manganese, omega 3 fatty acids, iron, zinc, protein and dietary fiber.
Other Indian Recipes:
Delicious, hearty and healthy vegan butternut squash daal is a simple and different plant based meal to make.
- 1/2 cup yellow lentils, rinsed and soaked
- 1 1/2 red lentils, rinsed and soaked
- 2 clove garlic
- 1/2 teaspoon turmeric
- 1 teaspoon salt
- 1 green chili, slit lengthwise
- 2 cups butternut squash, cubed into 1–1/2 inch pieces
- 1 tablespoon tamarind concentrate
- 1 tablespoon brown sugar
- 1 tablespoon oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon paprika
- pinch of hing
- 4 cups water
- In a large pot, add soaked lentils, salt, turmeric, garlic, green chili, butternut squash and water and boil on a medium/low heat for 10-15 minutes until butternut squash and lentils are cooked.
- Turn heat off, using a potato masher or blender, mash/blend the butternut squash and garlic chunks into a puree and mix with the rest of the lentils. NOTE: for extra spice puree or mash the green chili as well otherwise you can remove from the pot of lentils.
- In a separate pan, heat up oil at a low heat and add mustard seeds, cumin seeds, hing and paprika. Allow the oil to infuse with the spices for 1 -2 minutes.
- Add the tempered oil (tadka) to the lentils and mix.
- Serve the daal right away or heat it up at a later time.
Can be stored in the fridge for up to 5 days.