Urad Dal with Kale: Easy, Delicious and Nutritious
Soak Dal, then pressure-cook to a firm texture (not mushy soft). Chop Kale and cook it separately with basic seasonings and tomatoes; add the cooked Dal and simmer briefly. Just before serving, make the Tadka and drizzle it on the Dal. Serve it immediately with steaming hot rice, or your favorite flatbread - Roti, Chapati... Enjoy!
Prep Time 20 minutes mins
Cook Time 30 minutes mins
Soaking the Urad Dal 1 hour hr
Total Time 1 hour hr 50 minutes mins
Course Main Course
Cuisine Indian, North-Indian
Servings 6 people
Calories 157 kcal
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.
- 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.
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.
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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!
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.
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 salt
- adding salt hinders the proper cooking of Dal
- Tomatoes
- Add 1/2 cup water
- 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.
- 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.
This is essentially a one-pot method, not counting the Tadka-making. However, its texture and flavor will be a bit different, especially regarding the Kale, which will likely get a bit overcooked and lose more nutrients due to the longer cooking time.
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.
In freezer:
- 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.
Calories: 157kcalCarbohydrates: 24gProtein: 9gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 6mgSodium: 271mgPotassium: 448mgFiber: 11gSugar: 2gVitamin A: 780IUVitamin C: 7mgCalcium: 104mgIron: 4mg
Keyword Beans and Rice, Black Gram, dal, Dal-Bhaath, Dal-Chaawal, ghee tadka, Kale, Skinless Urad, tadka, Tomatoes, Urad Dal