This Instant Pot Dal is a hearty Indian-inspired curried lentil stew that’s bursting with flavour and delicious spices – plus, it’s vegan!
How to make dal in the Instant Pot
- Add everything except the bell peppers, spinach, cilantro and rice to the Instant Pot.
- Cook on high pressure for 5 minutes.
- Make the rice.
- Do a quick release of the steam.
- Mix in the bell peppers.
- Stir in the spinach.
- Serve over rice, garnish with cilantro and enjoy!
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Ingredients and substitutions
- Coconut oil – a neutral cooking oil like avocado, olive or grapeseed oil would also work here.
- Yellow onions – white onions are the best substitute.
- Garlic – fresh garlic provides the best flavour but you can also use the jarred variety.
- Ginger – I prefer using fresh ginger root, but you can use dried ginger in a pinch.
- Turmeric – saffron has a similar flavour profile but is sweeter than turmeric.
- Curry powder – make your own using a blend of cumin, coriander, turmeric and black pepper.
- Cumin – coriander is the best alternative here.
- Dry green lentils – French lentils, red lentils, Garbanzo beans or chickpeas would be good too.
- Coconut milk – try light coconut milk or soy milk, just keep in mind the consistency won’t be as creamy.
- Vegetable broth – chicken broth is a non-vegan alternative.
- Bell peppers – use any colour pepper you want like red, yellow, orange or green.
- Spinach – kale would also work or you can leave out the greens altogether.
- Jasmine rice – or any other kind of rice like brown or white.
- Salt – to taste.
- Cilantro – to garnish.
What is dal?
Dal is basically a vegetarian stew comprised mainly of lentils and a mix of Indian-inspired spices. I was first introduced to dal when I was starting to explore some Indian cuisine that was vegetarian.
How long does it take to cool dal in the pressure cooker?
Lentils usually take FOREVER on the stove so it’s ideal to use an Instant Pot. This recipe will be ready from start to finish in 30 minutes, making it a great option for nights where you’re looking for something quick and delicious.
Is lentil dal healthy?
Yes! This recipe is super healthy with lots of protein and fibre in addition to being vegan. The lentils have plenty of nutrients like calcium, iron and potassium and are a great vegetarian protein option.
What lentils to use for dal
I like using dry green lentils, but you could also try using red or brown lentils – just keep in mind they might not cook the same. Lentils are a pretty crucial part of this dish, but if you don’t have any on hand you could also try using Garbanzo beans or chickpeas.
Storing and reheating
This recipe is great for meal prep. You can store the dal and the rice separately in the fridge in individual meal prep containers for up to five days. When you’re ready to eat, reheat it in the microwave for 2-3 minutes. I recommend sprinkling some water over top to make sure the rice doesn’t dry out.
Freezing this recipe
You can freeze this recipe for up to three months in airtight glass containers. Let it defrost in the fridge overnight before reheating in the microwave for 2-3 minutes and serving over fresh rice. You could also reheat from frozen in the microwave for 6-7 minutes.
More Indian-inspired Instant Pot recipes
Meal prep tools
- The Instant Pot DUO Plus 60
is the version I use in this recipe. - Grab some Glass meal prep bowls if you plan on packing this lentil stew up for lunch!
- These are the lentils I used in this recipe.
is the version I use in this recipe.
Instant Pot Dal {Curried Lentil Stew}
Ingredients
- 1 tbsp coconut oil
- 2 yellow onions, diced
- 4 cloves garlic
- 1 tbsp minced fresh gingerroot (or 2 tsp dried ginger)
- 1 tbsp turmeric
- 1 tbsp curry powder
- 1 tsp cumin
- 1/2 tsp salt
- 1 1/2 cups dry green lentils
- 1 (400mL) can coconut milk
- 2 1/2 cups vegetable broth
- 1 each red and green bell pepper
- 2 cups spinach, chopped
- 1/2 cup cilantro, chopped
- 2 cups cooked jasmine rice (about 1 cup dried then cooked according to package directions)
Instructions
- Add coconut oil, onions, garlic, ginger, turmeric, curry, cumin, salt, lentils, coconut milk and vegetable broth to Instant Pot in that order. Cook on high pressure for 5 minutes then do a quick release of the pressure.
- Meanwhile make the rice in a rice cooker or on the stovetop and prepare veggies. Open lid to Instant Pot after quick release and stir in bell peppers, then let sit for 5 min.
- Stir in spinach then add dal to bowls filled with rice and top with cilantro. Serve and enjoy!
Nutrition
