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Sweet potato dhal with cilantro and red lentils in a bowl.

Sweet Potato & Red Lentil Dal

Comforting and fragrant Indian red lentil soup, packed with sweet potatoes, topped with juicy pomegranate arils and fragrant cilantro.
5 from 2 votes
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 308kcal

Ingredients

For the tarka

  • ½ teaspoon coriander seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon fenugreek
  • ½ teaspoon Garam Masala
  • 2 green cardamom pods, seeds only
  • 1 star anise
  • 1 clove garlic, thinly sliced
  • ¼ cup olive oil

For the Dal

  • 1 sweet potato, peeled and diced into ½ inch cubes
  • 140 g ¾ cup red lentils, rinsed and drained
  • 1 red or white onion, chopped
  • 740 ml water or vegetable broth

To Serve

  • 3 tablespoon Pomegranate arils
  • 3 tablespoon chopped cilantro, coriander

Instructions

  • Heat a cast iron or heavy bottomed sauce pan over a medium heat and add all the spices to the pan. Let the spices toast in the pan for about 2 minutes. Add the olive oil and the thinly sliced garlic and remove from the heat. Drain the oil and spices into a small bowl and set aside.
  • To make the lentils, add another tablespoon of olive oil to the pan and start to cook the onions and sweet potato over a medium heat. When the onions and the sweet potato are are starting to soften add the lentils to the pan and cover with the water or vegetable broth.
  • Cook for about 15 minutes until the lentils are soft and the potatoes are cooked through.
  • Serve in a bowl or over rice and top with the tarka and the pomegranates and cilantro.

Makes 4 servings.

    Nutrition

    Calories: 308kcal | Carbohydrates: 35g | Protein: 10g | Fat: 14g | Saturated Fat: 1g | Sodium: 762mg | Potassium: 510mg | Fiber: 13g | Sugar: 6g | Vitamin A: 5040IU | Vitamin C: 5.8mg | Calcium: 36mg | Iron: 3.5mg
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