Looking for a nutritious and flavorful meal that won’t heat up your kitchen? This Quick & Easy Microwave Dal is your answer! Packed with lentils, sweet potatoes, and spinach, it’s a wholesome dish that’s ready in minutes. Perfect for busy weeknights, students, or anyone craving a healthy and satisfying meal without the hassle.
Makes About 4 Servings
Ingredients
For the Dal:
- 200g/7oz red lentils
- 2 sweet potatoes, peeled and diced
- 1 tsp ground turmeric
- 1 litre/1¾ pints hot vegetable stock (made from 2 stock cubes)
- 100g/3½oz spinach
- 2 tbsp sunflower oil
- 2 tsp cumin seeds
- 1 tsp crushed chillies
- Salt and freshly ground black pepper, to taste
- 1 lemon, cut into wedges (for serving)
For the Lemony Cucumber Dip (Optional):
- ⅓ cucumber, grated
- 6 tbsp yogurt
- ½ garlic clove, crushed
- ½ lemon, finely grated zest (optional)
Instructions
1. Prep & Cook the Dal
In a large microwavable bowl, combine the red lentils, diced sweet potatoes, ground turmeric, and a pinch of salt. Stir in the hot vegetable stock until everything is well mixed. Cover the bowl with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high for 15 minutes, or until the lentils are tender and the sweet potatoes are cooked through. Carefully remove the bowl from the microwave and stir in the spinach, allowing it to wilt for 4–5 minutes.
2. Make the Spiced Oil
In a small microwavable bowl, combine the sunflower oil, cumin seeds, and crushed chillies. Cover and microwave on high for 2 minutes, or until the oil is fragrant and the cumin seeds have released their aroma.
3. Finish & Serve
Stir the cooked dal to ensure everything is well combined. Season with additional salt and freshly ground black pepper to taste. Spoon the dal into serving bowls and drizzle the spiced oil over the top for an extra layer of flavor. Serve with lemon wedges on the side for a zesty finish.
Tips
- Customize Your Dal: Feel free to add other vegetables like carrots, spinach, or kale to enhance the nutritional value and add more variety.
- Protein Boost: Incorporate additional protein sources such as tofu, chicken, or paneer for a more substantial meal.
- Adjust the Spice Level: Modify the amount of crushed chillies based on your preferred level of heat. For a milder flavor, reduce the quantity or omit the chillies entirely.
- Make Ahead: Prepare the dal in advance and store it in the refrigerator for up to 3 days. Reheat gently in the microwave before serving.
- Vegan Option: Ensure you use a plant-based yogurt if you’re adding a dip to keep the recipe entirely vegan-friendly.
Serving Suggestion
Serve your Quick & Easy Microwave Dal with a side of crusty bread or over a bed of steamed rice. Pair it with a fresh green salad to add extra crunch and nutrition. For more quick meal ideas, explore these suggestions to complement your hearty dal perfectly.
Nutrition Information (per serving)
- Calories: 357 kcal
- Protein: 14.5g
- Carbohydrates: 30g
- Fat: 18g (3g saturates)
- Fiber: 10g
- Salt: 0.4g
Why You’ll Love It
The Quick & Easy Microwave Dal is the perfect blend of convenience, nutrition, and rich flavors. This dish offers a hearty and satisfying meal that’s packed with protein from red lentils, fiber from sweet potatoes, and essential vitamins from spinach. The aromatic spices of cumin and chillies elevate the flavor profile, making each bite a delightful experience. Its microwave-friendly preparation ensures minimal cleanup and maximum efficiency, making it ideal for those busy days when time is of the essence. Whether you’re cooking for yourself, family, or friends, this dal is versatile and customizable to suit various taste preferences and dietary needs. Embrace a healthy lifestyle without compromising on taste with this delicious and easy-to-make dal recipe.
Try It Today!
Ready to enjoy a nutritious and flavorful meal that’s quick and easy to prepare? Make this Quick & Easy Microwave Dal tonight and savor a wholesome dish that’s perfect for any occasion. Whether you’re a student, a busy professional, or anyone seeking a healthy meal option, this dal is sure to become a staple in your culinary repertoire. Don’t forget to share your cooking successes and let us know how much you love this hearty and delicious dal!