Do I need to soak red lentils before cooking them?

Culinarily speaking, red lentils do not need to be soaked before cooking. Because of this, and their quick cook time (~20 minutes), they are ideal for speedy weeknight meals.

Should I rinse red lentils before cooking?

Yes - it's a good idea to give them a quick rinse in a mesh strainer to wash off any dust.

Tadka (or "tarka") is an Indian spice oil technique wherein [usually whole] spices are warmed in hot oil to activate their aromas. The mixture is then stirred into dishes like soups, stews, and rice to give them an extra layer of flavor and texture. This is superior to adding spices to a simmering dish (like this dal, for example) because spices can lose their potency.

Are all these spices really necessary?

The long list of spices here is key. Together, they create a well-rounded, incredibly fragrant soup. If you’re a fan of Indian flavors, I recommend investing in all the spices because I suspect you’re gonna want to make this soup more than once. But! Don’t let the lack of certain spices deter you from making this. Just compensate with more of whichever ones you do have for the ones you don’t have.

Red Lentil Dahl with Spinach and Cauliflower

Name: Red Lentil Dal with Spinach
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Indian
Ingredients: 1 tablespoon neutral oil, like avocado or refined coconut; 8 ounces cremini mushrooms, sliced; 1 medium yellow onion, diced; 2 medium carrots, peeled and diced; Fine sea salt, to taste; 6 cups vegetable broth or water; 1 1/2 cups red lentils (masoor dal); 1/2 teaspoon ground turmeric; 1/2 head of cauliflower, cut into bite-size pieces; 3 generous handfuls baby spinach, roughly chopped; 2 tablespoons lemon juice; Cilantro, for serving; 2 tablespoons neutral oil, like avocado or refined coconut; 2 medium garlic cloves, minced; 1-inch piece of ginger, peeled and minced; 1/2 teaspoon black mustard seeds* (see substitution note below); 1/2 teaspoon coriander seeds; 1/2 teaspoon cumin seeds; 1/2 teaspoon fenugreek seeds; 1/4 teaspoon chili flakes; 1/4 teaspoon freshly ground black pepper

Description

This red lentil dal with spinach is packed with fiber and protein, anti-inflammatory spices, and hearty vegetables.

Ingredients

Scale

For the Soup

1 tablespoon neutral oil, like avocado or refined coconut
8 ounces cremini mushrooms, sliced
1 medium yellow onion, diced
2 medium carrots, peeled and diced
Fine sea salt, to taste
6 cups vegetable broth or water
1 1/2 cups red lentils (masoor dal)
1/2 teaspoon ground turmeric
1/2 head of cauliflower, cut into bite-size pieces
3 generous handfuls baby spinach, roughly chopped
2 tablespoons lemon juice
Cilantro, for serving

For the Tadka

2 tablespoons neutral oil, like avocado or refined coconut
2 medium garlic cloves, minced
1-inch piece of ginger, peeled and minced
1/2 teaspoon black mustard seeds* (see substitution note below)
1/2 teaspoon coriander seeds
1/2 teaspoon cumin seeds
1/2 teaspoon fenugreek seeds
1/4 teaspoon chili flakes
1/4 teaspoon freshly ground black pepper

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Instructions

Heat 1 tablespoon oil in a large heavy-bottomed pot over medium heat. Add the mushrooms, onions, carrots, and 1/4 teaspoon salt. Cook until the vegetables are soft and the onion is translucent, about 8 minutes.
Meanwhile, place 1 1/2 cups lentils in a mesh strainer and pick through for loose stones/dirt. Then rinse well under running water.
Add lentils to the pot, along with 6 cups broth and 1/2 teaspoon turmeric. Cover tightly with a lid and bring to a boil. Then reduce the heat to low and simmer until the lentils are broken down, about 15 minutes.
Add the cauliflower and simmer until it’s tender and the soup is thick, 5 to 10 minutes more.
Meanwhile, heat 2 tablespoons oil in a small skillet over medium heat. Add all the spices (from garlic through black pepper) and heat until fragrant, 1 to 2 minutes. Then remove from heat.
Lastly, add the spinach to the soup and cook just until it’s wilted. Turn the heat off and stir in 2 tablespoons lemon juice and the spices with their oil. Season to taste with salt. Serve with cilantro.

Notes

Don’t let the lack of certain spices deter you from making this soup. Just compensate with more of whichever ones you do have for the ones you don’t have.

Nutrition

Serving Size: 1/6 of the recipe
Calories: 250
Fat: 5.3 g
Carbohydrates: 35.9 g
Fiber: 16.6 g
Protein: 14.4 g