By Dr. Sirisha Potluri
Lentil dal ( cucumber, tomatoes and tomatillos) in an instant pot ( oil free)
Lentils have the second-highest antioxidant content (behind black beans) among all tested legumes and offer significant levels of protein, iron, zinc, and folate. A diet rich in legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, fibrocystic breast disease, and prostate cancer proliferation.
Ingredients
5-6 cucumbers,
4-5 tomatoes,
2-3 medium onions,
6-8 garlic cloves
1 big bunch cilantro/ coriander.
Indian spices ( turmeric, mustard seeds,curry leaves, red chili powder, fenugreek seed powder, hing /asafetida, tamarind)
Lentils 1cup ( 1/2 cup small red and 1/2 cup brown lentils soaked overnight) cook in instant pot at manual high pressure for 25 minutes.
Vegetables are less calorie dense so adding more veggies is so good especially when we are trying to loose weight and increase our nutrient consumption.
Procedure:
This is quick recipe we can make in the instant pot.
Having two instant pots will make this recipe even faster.
Now put instant pot in a sautee mode. once it’s hot ,add mustard seeds , fenugreek seed powder, curry leaves , and 5-6 crushed garlic cloves , saute for few minutes and now add, onions, green chili, tomatillos and tomatoes, and mix well.
Cucumber cut into big pieces ( used 3-4 big cucumbers, cut them into big chunks and add 2 table spoons of lemon juice on them and let them sit in lemon juice for an hour)
Add 1-2 tablespoons of tamarind fruit juice. (soak tamarind ribs in water and squeeze with hands to get thick juice)
Now add Salt , turmeric , chilli powder to taste. To reduce the salt consumption, salt can be avoided while cooking, and add tiny amount while eating.
After sauting for sometime, pressure cook for 5-6 minutes.
Remove the lid and add boiled lentils Into the instant pot and mix everything and adjust the sourness , salt and red chili powder.
Add a big bunch of thinly diced Cilantro and few more pieces of raw garlic in the end.
This delicious dal goes well with quinoa, brown rice,millet dosa,whole wheat or whole grain flat bread.
