Red Lentil Tarka Dahl

Name: Red Lentil Tarka Dahl
Ingredients: 2 cups red lentils, rinsed well; 4.5 cups water; 1 heaping tsp ground turmeric; 1 tsp kosher salt; 1 tbsp avocado oil; 1 tsp coriander seeds; 1 tsp cumin seeds; 1 tsp fennel seeds; 1 tsp black mustard seeds; 1 small red onion, diced; 2 garlic cloves, thinly sliced; 2 tbsp finely chopped fresh ginger; 1 tbsp finely chopped fresh cilantro stems; 1 large tomato, roughly chopped; 1 tsp kosher salt; Fresh cilantro leaves; 1 lime, cut into wedges

A comforting red lentil dahl with immune-boosting turmeric and a tarka of fried spices. Anti-inflammatory antioxidants from turmeric and fennel seed.

From The Young Forever Cookbook

Ingredients

2 cups red lentils, rinsed well
4.5 cups water
1 heaping tsp ground turmeric
1 tsp kosher salt
1 tbsp avocado oil
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp black mustard seeds
1 small red onion, diced
2 garlic cloves, thinly sliced
2 tbsp finely chopped fresh ginger
1 tbsp finely chopped fresh cilantro stems
1 large tomato, roughly chopped
1 tsp kosher salt
Fresh cilantro leaves
1 lime, cut into wedges

Instructions

Place the lentils in a pot and cover with the water. Add the turmeric and salt and bring to a boil. Reduce to a simmer and cook, stirring occasionally, until the lentils have broken down and the mixture is soft and soupy, 15 to 20 minutes. Top up with water if necessary.
For the tarka: Meanwhile, heat the avocado oil in a nonstick pan over medium heat. Add the coriander, cumin, fennel, and mustard seeds and toast, stirring frequently, for about 2 minutes, until fragrant. Add the onion, garlic, ginger, and cilantro and cook until softened, about 8 minutes. Add the tomato and cook another 5 minutes. Season with salt.
To serve the dahl, stir the tarka into the lentils. Divide among bowls and top each with cilantro and a lime wedge.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

Curcumin
From: Turmeric
Salicylic Acid
From: Cumin
6-Shogaol
From: Ginger
Gingerols
From: Ginger

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

Aging
Reduces risk of · via Red Lentils
DNA Damage
Protects against · via Turmeric
Knee Osteoarthritis
Improves · via Turmeric
Alzheimer's disease
Improves · via Turmeric
Colorectal cancer
Protects against · via Turmeric
Pancreatic Cancer
Protects against · via Turmeric
Chronic inflammation (inflammaging)
Reduces risk of · via Turmeric
Ulcerative Colitis
Improves · via Turmeric
Endothelial dysfunction
Improves · via Turmeric
Rheumatoid arthritis
Reduces risk of · via Turmeric
Osteoarthritis
Improves · via Turmeric
Lupus Nephritis
Improves · via Turmeric
Cancer
Reduces risk of · via Turmeric
Monoclonal Gammopathy of Undetermined Significance (MGUS)
Protects against · via Curcumin
Neurodegenerative Disease
Reduces risk of · via Curcumin
Parkinson's disease
Protects against · via Curcumin
Menopause symptoms
Improves · via Fennel Seeds
Genitourinary Syndrome of Menopause
Improves · via Fennel Seeds
Hot Flashes
Improves · via Fennel Seeds
High blood sugar
Improves · via Ginger
Migraine Headache
Improves · via Ginger
Menstrual Pain
Improves · via Ginger
Nausea and Vomiting
Improves · via Ginger
Cognitive decline
Improves · via Ginger
Prostate cancer
Protects against · via Ginger
Heavy Menstrual Bleeding
Improves · via Ginger
Premenstrual Syndrome
Improves · via Ginger
Motion Sickness
Improves · via Ginger
Morning Sickness
Improves · via Ginger
Benign Prostatic Hyperplasia
Protects against · via Ginger
Osteoporosis
Protects against · via Ginger

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