Red Amaranth Dal
Lunch • India
How to Make Red Amaranth Dal (Traditional & Healthy Version)
Red Amaranth Dal is a vibrant and nutritious dish that has graced North Indian thalis for generations. Known locally as 'Lal Chaulai Dal', this dal combines the earthy flavors of toor dal with the subtle bitterness and vivid color of red amaranth leaves. Traditionally prepared in many Uttar Pradesh and Bihar households, this dal is especially popular during the winter months when amaranth is in season. The preparation is simple and relies on minimal spices, allowing the natural taste of the lal chaulai to shine. Red Amaranth Dal is naturally vegetarian, gluten-free, and can be made vegan. It is light on the stomach yet hearty, making it a perfect addition to a wholesome lunch. This dish is often served with steamed rice (chawal) or whole wheat rotis (atta roti), and a wedge of lemon for that extra zing. Rich in color and nutrition, Red Amaranth Dal is a staple for those seeking traditional flavors with modern health benefits. Whether you are celebrating a festival or looking for a nourishing everyday meal, this dal is a wonderful way to enjoy the bounty of Indian greens.
Ingredients(for 1 medium bowl (about 200 grams))
- 1/2 cup Toor dal (split pigeon peas) (arhar dal)
- 2 cups Red amaranth leaves (lal chaulai, finely chopped)
- 1 small Onion (finely chopped, pyaz)
- 1 medium Tomato (finely chopped, tamatar)
- 1 Green chili (finely chopped, hari mirch) - optional
- 1/2 inch piece Ginger (grated, adrak)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Mustard oil (sarson ka tel)
- to taste Salt (namak)
- 1 tsp Lemon juice (nimbu ras, for garnish) - optional
- 1 tbsp Fresh coriander (hara dhania, chopped) - optional
Instructions
- 1
Rinse the toor dal thoroughly in water until the water runs clear. Soak for 10 minutes. Drain.
10 minutes
Soaking helps dal cook faster and improves digestibility.
- 2
In a pressure cooker, add soaked dal, 1.5 cups water, turmeric powder, and a pinch of salt. Cook for 3 whistles or until soft. Let pressure release naturally.
10 minutes
Do not overcook; dal should be just mushy.
- 3
Heat mustard oil in a kadhai or deep pan. Add cumin seeds; let them splutter. Add chopped onions and sauté till translucent.
3 minutes
Mustard oil adds authentic flavor—heat till smoking point before adding ingredients.
- 4
Add grated ginger and green chili. Sauté for 30 seconds. Add chopped tomatoes and cook until soft and oil separates.
3 minutes
Mash tomatoes gently with spatula for a smoother gravy.
Why This Dish is Healthy
This Red Amaranth Dal is a healthy lunch option due to its high fiber, plant protein, and micronutrient content. Minimal oil and no cream or ghee keep the calories low, making it suitable for weight watchers and diabetics. The inclusion of green leafy vegetables adds dietary fiber and essential minerals, promoting satiety and gut health. It is naturally gluten-free and can be made vegan, fitting a variety of dietary preferences.
Red Amaranth Dal is a powerhouse of nutrition. Red amaranth (lal chaulai) is loaded with iron, calcium, vitamin C, vitamin A, and fiber, making it excellent for immunity, bone health, and digestion. Toor dal supplies protein, folate, and complex carbohydrates for sustained energy. This dal is low in fat and cholesterol, and the use of mustard oil provides healthy fats. The combination supports heart health, muscle repair, and provides antioxidants to fight free radicals.
Pro Tips
- 💡Tip 1: Always chop red amaranth finely to ensure even cooking and a smooth dal.
- 💡Tip 2: For a smoky aroma, add a pinch of roasted cumin powder at the end.
- 💡Tip 3: Serve with a squeeze of lemon to boost iron absorption from the greens.
Storage & Serving
Store leftover dal in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if needed to adjust consistency. Avoid freezing as the greens may lose texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 160.0 kcal |
