This week I’ve decided to share my delicious beetroot masala dahl recipe.
This rather easy blend, contains leeks, red lentils, tomatoes (in the form of passata/crushed tomatoes), garam masala and a hint of coconut. The flavours all dance and entwine in the pot, to create a wonderful feast of deliciousness.
It’s an economical dish, using simple ingredients (mostly). It serves well as part of a selection of other complimentary foods. For example, I serve this with turmeric rice and grilled poppadoms, often alongside a curry with sweet chutney. It does however serve completely on its own (or with some of my gluten-free soda bread) as a ‘stew’.
Note: The portion size in the recipe below assumes that it will be served as an accompaniment to rice and another curry. However, if you want to eat it as a ‘stew’ on its own, then it serves one person. Adjust your desired quantities accordingly.
Beetroot Masala Dahl: A bit about garam masala…
I am using garam masala in this recipe. Traditionally you add garam masala right at the end of a dish, to retain its vibrant flavours.
I must admit that I do make my own garam masala blend, from scratch using traditional methods of toasting in a cast iron skillet and grinding by hand with my pestle and mortar. I find it so rewarding to connect with each individual spice and be an intimate part of the whole process.
However, if you haven’t got the energy to make your own from scratch (which is probably most people, I imagine) worry ye not! In this day and age, you can easily buy ready ground, garam masala in the shop.
There is no ‘one’ particular formula because garam masala varies from region to region in India. To add to the confusion, they are often still all called ‘garam masala’ over here in the West, no matter what formula it is. So explore and be sure to find one that you personally love.
About that beetroot…
I’ve got a real thing for beetroot. There is something about that red colour that excites culinary endeavours. It’s an often, over-looked, earthy, root vegetable, that, despite its reputation, lends itself rather nicely to delicious, magic in the kitchen.
A lot of us are put off by that bleeding, red colour. Seems to get everywhere. There’s no easy way around it – but what I would say is, to make friends with it; enjoy it; embrace it; make a mess; let it bring your kitchen alive with vibrant colour. Beetroot is one of my all-time favourite ingredients – LOVE IT – LOVE IT -LOVE IT!
The health benefits of beetroot
Not only does beetroot work well in this dish, but it also has an impressive nutritional and health benefits profile. It has been shown to help lower blood pressure, to support liver function, to help with stamina and energy endurance and has excellent anti-oxidant properties.
From a nutrient perspective, beetroot is high in:
- Folate (folic acid/B9) β essential for DNA synthesis and repair
- Manganese β for skin & bone health; blood sugar management; protection against free-radicals
- Potassium β helpful for blood pressure regulation and kidney health
- Vitamin C β powerful anti-oxidant; helpful for wound healing; blood sugar regulator
- Beetroot also has good levels of zinc, iron and copper for maintaining general healthy body function.
Read all about the health benefits of beetroot here: The Health Benefits of Beetroot
OK let’s make this Beetroot Masala Dhal…
Be sure to chop the leeks into tiny pieces. First, you sautΓ©e the leeks for a couple of minutes…
In the meantime, chop the beetroot (with the skin still on – just cut off any tough, end bits) into small cubes (about 1cm cubed in size).
Then add the cubed beetroot and lentils to the pan…
Add the water and passata and away we go! I’ve written out the whole recipe here for you…
Beetroot Masala Dahl
Beetroot dahl using red lentils, ginger, leeks, tomato and garam masala with a hint of coconut. An easy, healthy, gluten-free, vegan dish. From my book here: The Kind Earth Cookbook
Ingredients
- 1 leek (small/medium sized or 150g)
- Dash of olive oil
- 1 beetroot (just under tennis ball size)
- 75g red lentils (β cup)
- 300ml water (1ΒΌ cups)
- 150ml passata or crushed tomatoes (β cup)
- Β½ inch ginger
- Β½ teaspoon sea salt
- 2 teaspoons garam masala
- Extra twist of black pepper (optional)
- 25g creamed coconut (or 3 tablespoons of coconut cream)
- Coriander leaves (cilantro) as optional garnish
Instructions
The portion size here assumes that it will be served as an accompaniment to rice and another curry. However, if you want to eat it as a 'stew' on it's own, then this serves one person. Adjust your desired quantities accordingly.
- Chop the leek into very small pieces.
- Saute in pan with the olive oil for a couple of minutes (stirring occasionally).
- In the meantime, cut the beetroot into 1cm cubes (approximately - you just don't want them too big). No need to peel the beetroots.
- Add the lentils, water and passata.
- Bring to the boil and the allow to simmer (with lid).
- Peel the ginger and then finely grate it. Alternatively you can finely chop it or crush with pestle and mortar.
- Cook for at least 20 minutes, stirring occasionally.
- Chop the creamed coconut and stir it in right at the end of the cooking period, along with the sea salt, pepper and garam masala. Allow these final flavours to dance for a couple of minutes and then serve.
- The keeps well for a few days and reheats nicely.
More easy recipes for your vegan curry night…
Pin Beetroot Masala Dahl for later…
I love beets and leeks, but they’re both vegetables that I don’t cook with enough. Thanks for the yummy recipe!
You are welcome. They’re staple foods here – so fascinating to see how differently we all eat.
Wow, this sounds so flavorful and delicious! I adore the earthy flavor of beets. And that color!
I don’t think I’ve ever seen such a pretty pink MEAL. Dessert, yes, but this is such a fun and healthy dinner – so creative Trinity!
Ahhhhw thanks Alisa.
I’ve been working on a dahl recipe but mine looks no where near as colourful as yours with that gorgeous beetroot! I would never have thought to use it in a dahl but can imagine how well it works. Lovely!
Just can’t help myself with beetroot – seems to appear a lot in my dishes π Thanks.
do you just cut up the beet root raw or do you have to put it into the oven and prepare that way prior to making this dish?
Just cut it up raw and pop it in – no baking required.
I agree with Dianne, beets and leeks just don’t show up in our meals enough. We always love them when they do, though. This post is inspiring and the dish is so dramatically colored. Love it!
Just can’t imagine not having them weekly π Thanks for the kind words Greg.
I wish I liked beets, they are so good for you and make such beautiful meals, but alas we are not friends. I love leeks though and use them in the fall a lot! This look so pretty and it sounds so healthy too!
Trinity
I have just made this and have to let you know you are a Goddess!
Its so delicous ………and so nutritious x
Thanks so much
Edwina
Delighted to hear that you love this too Edwina.
Just love to share that passion and excitement for colourful, nutritious, conscious cuisine.
x
What a beautiful, healthy, and delicious use of beets. I love, love, love garam masala and beets. I can’t wait to make this, Trinity.
Hi Trinity, I was wary to make this – wondering how tomato and beetroot would taste together. Oh my goodness what a winner, it’s so delicious. I have picked another beetroot to make it again tonight – thank you so much from us in Adelaide.
Ahhh that warms my heart to hear. I am so pleased.
Thank you for the beautiful comment Jessica.
Hi
I would like to cook this for 4 adults but I donβt feel confident adjusting the quantities. Would it be possible to get your guidance/advice on this? It looks like a fantastic and straight forward recipe that I cannot wait to try π
Thanks
Heather
*(Making it as the main course rather than an accompaniment!)
Hi Heather – this is delicious, so I am glad you found it.
OK if you make too much, you can also freeze it afterwards, so if you are nervous about not making enough then just over do it π
If I was aiming for 4 people with rice, then probably doubling would be fine. It depends how hungry your eaters are too haha. Usually men or athletic people eat more (not always but I observe this), so if you have any more hungry eaters then you could triple it. If in doubt triple it anyway, and freeze the leftovers. Or keep the leftovers for another meals (keeps few days in fridge) – or blend it up and have for soup.
I haven’t exactly answered but I hope that helps. Let me know how you get on.