Urad Dal with Kale… easy, delicious and so very nutritious – perfect, both for an everyday meal, as well as for a festive, special occasion feast.
Urad Dal and Kale may seem like a somewhat unusual pairing, perhaps, but I think it works really well. It tastes great with with rice, Chapatis, Naan, Pita bread…
I make this Dal fairly often… Sometimes, I just make a pot of plain white rice to have it with… A classic Dal Chaawal (Daal – Chaa-wal – pronounce ‘wal’ to rhyme with “dull”) meal, so popular among folks of Indian origin. I like to think of it as the Indian version of the much-loved Mexican-style “Beans and Rice” combo.
A bit of fiery hot mango pickle on the side, maybe some roasted Papad (Paa-pud) for a spicy crunch…. And Yeah… if I’m in the mood for doing some more “work”…. maybe I’ll even make a simple Koshimbir (salad) as well.
Sure, it’s a pretty simple meal, but one that always leaves me feeling satisfied and happy…. aka, “comfort food”!
Dal – quintessential item in an Indian meal
In India, folks cook some type of Dal (Daal; beans, legumes, pulses) nearly every day. It is, after all, their major source of protein, especially for those who are vegetarians.
Actually, Dal is pretty standard fare even in households where meat might be on the menu. Meat tends to be rather expensive, and many “non-vegetarians” simply cannot afford to have it every day, Even if they do, they might have only a small portion of meat on a regular basis.
So… Dal has quite a prominent place in a traditional Indian meal. Nutrient packed – with protein, minerals, carbohydrates, etc., legumes deliver a lot! A good portion of their carbohydrate content is fiber – soluble as well as insoluble – so very important for digestive health.
Legume-based dishes – endless variety!
Thanks to the innate creativity human beings possess, a huge variety of legume-based recipes exist. Every culinary tradition boasts a multitude of ways to cook legumes… Soups, stews, sauces, flatbreads, savory snacks, and Yes… even an impressive variety of mouth-watering desserts!
Perhaps you’d like to try some bean/legume dishes I’ve posted: soups, stew, patties, dips…. and even desserts! There are several more legume-based recipes posted as well… Do browse through them when you get a chance, and maybe make some!
- Split Cowpeas with Pea Shoots – another delicious Dal-leafy green combo
- Simple white bean stew – with barley, vegetables and herbs
- Lentil Hummus – with red lentils and almond flour
- Lentil Kababs – make in an AirFryer, oven or stove-top
- Black Beans and Apples – a delightfully hearty salad or taco filling
- Ambe Dal – tongue-tickling, tart and spicy, with green, unripe mango
- Val Dal Usal – widely popular in Maharashtra
- Mung Dal Shira (Halva) – a decadent dessert made with Mung Dal
Make them… share them… Please do post reviews and star ratings… thanks!
Dal with Leafy Greens
Adding leafy greens to a Dal is a great way to have both vegetables as well as beans. The greens add lovely color in addition to a whole slew of vital micronutrients…. The Dal, of course, carries its own hefty load of health-promoting goodies. Cooked together, all one needs to complete the meal is rice and/or a flatbread to pair it with. Easy to do on a busy weeknight!
All over India, people add various seasonal leafy greens to their everyday Dal dishes. In fact, Dal-Palak is popular enough that you might even find it on some restaurant menus. Typically made from Toor Dal (Thoo-r – with the “Th” as in “think”; Arahar (Uh-r-her); Tuvar (Thoo-ver), etc., pigeon peas) and spinach, it is as easy as it is delicious.
My Mom used to cook Toor dal pretty much every day… and that’s pretty common in many Maharashtrian households. It seems natural to add the quick-cooking spinach, with its mild flavor, to this Dal – you don’t really have to change the seasonings very much, and prepping the spinach is pretty straightforward…
Spinach is one thing, other greens quite another….. Many greens have strong flavors and textures that might not appeal to everyone in the family. Methi greens (Fenugreek greens), for instance, are distinctly bitter. Naturally, there are those who hate its bitterness.. but then, there are also folks whose faces light up when you tell them Dal-Methi is on the menu for dinner!
I often just pick whatever Dal & leafy green I might have on hand – each combination has a unique flavor and texture, so…. No, it does not get boring at all!
Urad Dal with Kale
I have always loved having simple Urad Dal with a spicy Tadka, both with rice as well as with Chapatis /Phulka Rotis. Fairly common In the northern part of India, this spicy, thick stew-like dish pleases your palate and leaves you feeling sated.
Having become aware of the many health benefits of Kale, I have been experimenting with incorporating it into my weekly routine. I don’t especially care for the taste and texture of raw Kale, so I’m not really big on Kale-based salads. However, I’ve played with it quite a bit, and I’ve discovered some interesting ways to balance its slightly bitter flavor and somewhat tough texture.
So… Now I often use Kale to make a variety of Indian dishes that are not traditionally made with Kale. In fact, I had never even heard of Kale until I came to the US. To be honest, my early encounters with it did not really leave me smitten… but it has grown on me as I’ve experimented with different things I can do with it.
The key, I’ve found, is to use Kale in moderate amounts, along with other things, so it does not overpower other textures and flavors.
How to make Urad Dal with Kale
How to make this delicious Urad Dal with Kale dish? The details depend on the fact that Urad Dal, like most other Dals, takes longer to cook than leafy greens. Also, it is well-established that the longer you cook any food, the more its nutrients get destroyed.
So…. I like to pressure-cook the Urad Dal with a measured amount of water, and cook it till is firm-textured and not mushy soft. While the pressure cooker works its magic, I separately prep and cook the Kale with tomatoes and seasonings in the microwave. Since these cook very fast, the microwave method minimizes heat-induced nutrient loss from both veggies.
If a pressure cooker is not available, you can certainly cook the Dal on the stove-top in an open saucepan. It will, of course, take much longer to cook. Likewise, if a microwave is not available, you can do this part on the stove-top as well – see directions for details.
After adding the cooked Urad Dal to the seasoned kale-tomato mixture, I simmer it for a few more minutes while making a simple Tadka with Ghee (or oil). Once I add the sizzling hot Tadka, I’m done… ready to serve and dig in! Yumm!
There’s another benefit to keeping the Dal firm-textured… it does not become sticky. Over-cooked Urad Dal has a tendency to become slightly mucilagenous, which many folks find off-putting. Made the way described in this recipe, the Dal is not sticky at all!
Special Diets
This Urad Dal with Kale recipe is vegetarian, gluten-free, soy-free and nut-free. To make it vegan, swap out the Ghee ( for the Tadka) with another plant-based oil: peanut oil or canola oil work very well.
Make this tasty and nutritious Dal with Urad with Kale… share this unique combination with friends and family. Great for a simple weeknight dinner…. or for adding it to your menu when planning a party!
Please leave a review and star rating…. much appreciated!
Enjoy!
Urad Dal with Kale: Easy, Delicious and Nutritious
Equipment
- Pressure cooker preferred: any kind- stove-top, Instant Pot, etc. if not available, follow the alternate instructions for cooking on the stove-top – Note: this will take much longer.
- rack/trivet that fits inside the pressure cooker Don't need if not using pressure cooker.
- small stainless steel bowl/insert container that fits inside the pressure cooker pot Don't need if not using pressure cooker.
- Microwave oven preferred if not available, follow the alternate instructions for cooking on the stove-top.
- Small Tadka wok preferred if not available, any small heavy-bottomed pan may be used instead.
Ingredients
- 1 cup Urad Dal – skinless also called Black Gram
- 2 cups Lacinato Kale – chopped (thick stems/veins removed) 1 bunch Lacinato Kale – about 12 leaves assorted sized – Curly Kale is OK too if Lacinato is not available; pre-chopped or frozen (thawed) is OK too – use amount suggested on package for 1/2 cup cooked Kale
- 1 cup Tomatoes – chopped / diced 2-3 medium Roma tomatoes; note that canned tomatoes do not taste as good in this recipe
- 4-5 cups Water – divided 2 cups for cooking the Dal, remainder for adjusting consistency later
Spices for adding to Dal while pressure-cooking
- 2 leaves Bay leaves- broken into 2-3 pieces each
- 1/2 tsp Whole black pepper
- 1/2 tsp Cumin seeds
- 1/4 tsp Crushed red pepper optional
Spices for adding to the Tomato-Kale Mixture
- 1/2 tsp Salt adjust as needed later, just before adding Tadka
- 1/2 tsp Red chilli powder (cayenne) adjust as per spiciness level preferred
- 1/4 tsp Turmeric
- 2 tsp Cumin powder
- 2 tsp Coriander powder
- 2 tsp Fennel powder balances the slightly bitter taste of Kale
- 1 1/2 tsp Fresh ginger – finely chopped can be replaced with 1/4 tsp dry ginger powder, if fresh ginger is not available
Tadka Ingredients
- 1 tbsp Ghee (clarified butter) To make it vegan: use a mild edible oil of your choice – peanut oil, canola oil work very well.
- 1/2 tsp Mustard seeds small, black mustard
- 1/2 tsp Cumin seeds
- 1/2 tsp Fennel seeds
- 1/4 tsp Turmeric
- 1/8 tsp Asoefetida (hing) If not available: Omit!
- 1/8 tsp Red chilli powder (cayenne) adjust according to spiciness preferred.
Instructions
- Rinse the Urad Dal 2-3 times with water, then transfer to an insert container for the pressure cooker. Add 1 cup water and soak for about an hour.
- Add the spices listed for cooking the Urad dal with: bay leaves, whole black pepper, cumin seeds and crushed red pepper. Prepare the pressure cooker for pot-in-pot cooking.Place the rack and add enough water to cover the rack. Place the Dal container on the rack, close the lid and cook the Dal at full pressure for 4 minutes. Do NOT overcook the Dal. For InstantPot: set the timer for 4 minutes.For stove-top pressure cooker: cook for 4 minutes after it reaches full pressure, indicated by a strong hissing sound or a "whistle" (3-4 whistles typically take about 4 minutes, depending on the heat setting of the stove).Wait for natural pressure release – about 10-12 minutes. Do not force-release the pressure. If using a stove-top cooker, move the pressure cooker away from the hot stove afterwards, to let it release pressure faster.
- Meanwhile, rinse, trim and chop the Kale. Cut the stem and thick veins away.Set the stems aside so you can make this quick Kale stem pickle.
- Stack the leaves, cut into 1/4 inch ribbon-like strips, then cut across – about 1/4 inch to give evenly chopped Kale.
- Transfer to a microwave safe bowl and cook on full power for 2 minutes, uncovered. Note:If microwave is not available, please follow the alternate procedure described below for stove-top cooking.
- Meanwhile, wash and chop the tomatoes – small dice size.
- Wash, slice and chop ginger finely.
- Add the tomatoes on top of the Kale, which will have wilted to half its volume after cooking. Add the ginger and remaining spices – turmeric, red chilli powder, cumin powder, coriander powder, fennel powder, and salt, on top of the tomatoes. Do NOT mix.
- Cook for 2 min on high.Remove, from microwave, stir and mash the cooked tomatoes with the back of a sturdy spoon, and add 1 cup hot water. Cook again for 2-3 min on high power.
- Stir to mix well.
- By this time, the pressure will have been released from the pressure cooker. Remove the Dal container, Check to make sure the Dal is cooked, but holding its structure and not mushy soft: do the "thumb-press" test -the dal should smash easily when pressed between thumb and forefinger.
- Add the cooked Dal to the Kale-Tomato Masala, taking care NOT to mash the dal. Add 1/2 cup hot water, spread out the dal a bit, but do not stir, cover and cook for 3-4 min.
- Stir to mix; it is very thick at this stage- you can leave it like this if you wish, or add water as needed.
- Add 1/2 cup hot water , or more, as needed to get the consistency desired, and simmer, covered, for 5-7 min on low heat to let the flavors blend.
- Meanwhile, make the Tadka: heat the oil in the small Tadka wok (or small, heavy bottomed saucepan – keep a lid handy to cover and catch splatter as the seeds pop – Add mustard seeds first and immediately cover the Tadka wok, because the seeds will pop and splatter everywhere if you don't! Also, turn the heat off to prevent burning the seeds.Immediately add the cumin and fennel seeds, – these will sizzle too, but will not splatter everywhere. Then quickly add the Asoefetida and turmeric; add the red chilli powder last, because it might get burned otherwise.
- Quickly pour the sizzling hot Tadka on the Dal just before serving. Do not add the Tadka too early, or it will lose its crisp flavor and aroma. If you like, also add a dollop of butter on top of the Tadka. Gently swirl the Tadka so it is still visible on top when you serve it.
No microwave? Follow these instructions for preparing the Kale-tomato Masala on the stove-top.
- Bring 1/2 cup water to boil in a 2 quart ( 2 liter) sauce pan. Decrease the heat, add the chopped Kale, sprinkle 2-3 tbsp water, cover and cook for 4-5 minutes on low heat.
- Add the chopped tomatoes on top of the kale, add the spices, but do NOT stir the kale. Add 1/4 cup water, cover and continue to cook for 5-7 min on low heat.
- By this time, the pressure will have been released from the pressure cooker. Remove the Dal container, check to make sure the Dal is cooked, but holding its structure and not mushy soft.
- Add the cooked Dal to the Kale-tomato masala and gently spread it over the surface of the masala. – do Not mix!. Add 1/2 cup water to the container in which Dal was cooked and collect the residual material left in there. Add this water to the saucepan, do not stir, cover and cook for 3-4 min. Stir, add more water as desired to get the consistency desired, and simmer for 6-8 min on low heat to let the flavors blend.
- Meanwhile, make the Tadka:Heat the oil in the small Tadka wok (or small, heavy bottomed saucepan – keep a lid handy to cover and catch splatter as the seeds pop – add mustard seeds first and immediately cover the tadka wok, because the seeds will pop and splatter everywhere if you don't! Also, turn the heat off. Then add the cumin and fennel seeds, – these will sizzle too. Then add the Asoefetida and turmeric. Add the red chilli powder last, because it might get burned otherwise.
- Pour sizzling hot Tadka on the Dal just before serving. Do not add the Tadka too early, or it will lose its crisp flavor and aroma. Add a dollop of butter on top of the Tadka.
Serve….
- Serve this Urad-Kale Dal with simple rice, for a quick, nourishing meal. Comfort food, for sure..
- Or, serve it as part of a full meal… with rice and Chapati, salad, savory Lassi (luss-see)
- Enjoy!
Notes
No pressure-cooker ?
No worries… you can cook this Dal entirely on the stove-top – of course, it will take longer, so you will need to be patient.- Bring 2 cups of water to a boil in a medium-large (3 quarts/liters) heavy bottom saucepan
- Add the soaked Urad Dal, along with any soaking water left unabsorbed.
- Add the spices, stir, bring it back to a boil.
- Lower the heat and simmer – about 30 min
- Taste-test to check whether the lentils are cooked – they should be firm, but not taste raw
- Add chopped Kale and sprinkle turmeric, red chilli powder, on top, but no salt just yet!; then layer the tomatoes on top. Do NOT stir!
- Cover and simmer gently 10-12 min.
- Add salt and stir to mix. Keep covered until ready to add Tadka.
- Meanwhile, make Tadka as described in the main directions.
- Turn heat off!
- Pour sizzling hot Tadka on the (hot) Dal, and serve immediately.
- Gently swirl the Tadka on top – do not mix it in completely.
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Pressure-cook everything in one-pot , then add Tadka
You can also prepare this Dal in yet another way:- Soak the Urad Dal as described, transfer to a pressure cooker insert container
- Add the following ingredients in the order described – don’t stir!
- Chopped kale
- All seasonings and spices – except saltÂ
- adding salt hinders the proper cooking of Dal
- Tomatoes
- Add 1/2 cup waterÂ
- Prepare pressure cooker for pot-in pot cooking
- Place the container with the Urad Dal on the rack/trivet.
- Close the lid and pressure cook for 8 min at full pressure.Â
- Allow pressure to release naturally: this will take about 10 min or so.
- Remove container from the cooker; add salt and stir gently – don’t mash the Dal!
- If the Dal looks too thick, add a little bit of boiling hot water to adjust consistency: don’t make it too watery – this is meant to be a thick, stew-like Dal.
- Make Tadka according to the directions given in the main recipe, and add to the cooked Dal.
- Gently swirl the Tadka on top – do not mix it in completely.
- Serve immediately.
Storing Leftovers
Store leftovers in a lidded glass/ceramic container. If you plan to freeze, I suggest freezing in 1 cup portions In refrigerator:- Consume within 2-3 days
- Reheat before serving.
- Consume within 4-5 weeks
- It may be good for up to 4 months
- Thaw and reheat before serving.
- maybe add some freshly made Tadka to enhance the flavor.
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