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
Step-by-step instructions
Step 1 · Rinse the toor dal thoroughly in water until the water runs clear
Rinse the toor dal thoroughly in water until the water runs clear. Soak for 10 minutes. Drain.
Step 2 · In a pressure cooker
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.
Step 3 · Heat mustard oil in a kadhai or deep pan
Heat mustard oil in a kadhai or deep pan. Add cumin seeds; let them splutter. Add chopped onions and sauté till translucent.
Step 4 · Add grated ginger and green chili
Add grated ginger and green chili. Sauté for 30 seconds. Add chopped tomatoes and cook until soft and oil separates.
Step 5 · Add red amaranth leaves
Add red amaranth leaves, sprinkle a little salt. Cook on medium heat till leaves wilt and reduce in volume.
Step 6 · Add cooked dal to the pan
Add cooked dal to the pan. Mix well, adjust consistency with water as needed. Simmer for 3-4 minutes. Check salt.
Step 7 · Turn off heat
Turn off heat. Add lemon juice and garnish with chopped coriander before serving.
Why this recipe 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.
A note on tradition
Red Amaranth Dal holds a special place in North Indian cuisine, especially in Uttar Pradesh and Bihar, where seasonal greens are celebrated. It is often prepared during the winter harvest and on regular weekdays for its simplicity and nourishment. While it does not have a strong association with major festivals, it is common in family feasts during regional fairs and as a fasting food in some communities due to its sattvic nature.