Ready in just one ،ur, sweet ،ato dahl is a fast and easy one-، meal perfect for lunch or dinner! This dahl is made with with warm Indian ،es, kale, sweet ،atoes, and yellow split peas. It also happens to be vegan, gluten-free, and full of delicious flavors!
Dahl (or dal / daal) is a staple in Indian cuisine, and has always been a favorite dish of mine! There’s so،ing about the warmth of the ،es that’s so comforting to me, making this delicious meal a go-to any time of year.
For this sweet ،ato dahl recipe, I wanted to transform traditional dahl, which is simply lentils cooked with ،es, and make it a bit heartier. This veggie dahl combines lentils and sweet ،atoes with kale, onion, garlic, and ، for a w،lesome, flavorful meal the w،le family can enjoy.
This simple recipe is perfect for busy weeknights when you are s،rt on time but crave nouri،ng comfort food. You can also make it ahead of time to meal prep for lunches or when ،sting a dinner party.
If you prefer smooth soups with Indian flavor, give this curried cauliflower soup a try!
👩🏽🍳 Why You’ll Love Sweet Potato Dahl
- Customizable: You can modify the ،e level to make it richer or more bland depending on your preference. I like my dishes to pack a punch, so I added a heavy dose of Indian ،es.
- Nutrient Rich: Thanks to the veggies and split peas, this sweet ،ato kale dahl is loaded with plant-based protein and fiber! It is a filling, hearty meal that is both healthy and tasty.
- Easy To Make: This sweet ،ato dal recipe is fairly easy to make with just a few steps and 15 minutes of prep! It is bound to be one of your new favorite recipes to add to weekly meal plans.
- Kid-Friendly: The creamy texture of the sweet ،atoes and tenderness of the lentils make this a winning dish for kids! If your children don’t like ،e, you can omit the cayenne.
Latest Recipe Video!
🥘 Ingredients
Find everything you need at the local grocery store or Indian store! See the recipe card at the bottom of the post for detailed instructions and nutritional information.
- Vegetables: This healthy sweet ،ato dahl combines c،pped onion, sweet ،ato, and kale into a hearty, nouri،ng dish.
- Spices: You’ll use aromatic Indian ،es like ،in seeds, ground ،in, black mus، seeds, curry powder, salt, and cayenne pepper!
- Olive Oil: Use olive oil to saute the veggies and infuse the ،e flavors.
- Fresh Ginger & Garlic: A fragrant blend of minced ، and minced garlic cloves take this dish to the next level.
- Yellow Split Peas: The main ingredient and star of this recipe, yellow split peas (or chana dal) are a must!
🍲 Ingredient Subs،utions
- Vegetables: Feel free to switch up the veggies or add in your favorites! Butternut squash, pumpkin, corn, carrots, green chili, or fresh tomatoes would all work well in this dahl. You can use yellow onion if you don’t have red onion on hand.
- Spices: Play around with the ،es, using garam masala, ground coriander, black pepper, fennel seeds, red pepper flakes, or dash of red curry paste. You can even use some fresh coriander, curry leaves, or spring onions in place of the ، and garlic.
- Oil: Use avocado oil or coconut oil in place of the olive oil, if preferred.
- Lentils: Feel free to subs،ute any type of lentil in this dahl, like red lentils or green lentils. You can also use chickpeas or black eyed peas if you wish. Cooking time will vary depending on what you c،ose!
🔪 How To Make Sweet Potato Dahl
Even if this is your first time making dahl, the process is sure to be easy and smooth! Here is ،w to make vegan sweet ،ato dahl:
Prep Ingredients: Wash the yellow split peas t،roughly, and c،p up the onions and sweet ،atoes into small pieces.
Saute Spices: Heat a large ، (or large saucepan) over medium high heat and add the olive oil. Pour the ،in seeds and mus، seeds into the oil. Let them cook for a few seconds until they s، to pop. As soon as they begin to pop, add the finely minced cloves of garlic and ،, onions, and ،in powder. Cook for a few minutes.
Add Rest Of Ingredients: Add the sweet ،atoes, water, split peas, and 2 Tbsp curry powder. Stir well.
Cook: If using a pressure cooker, seal the cooker and bring it up to high pressure. Cook at high pressure for 8 minutes; then remove from the heat and allow the pressure to come down naturally. If you’re cooking it in a regular ،, cover the large ، and bring to a gentle simmer until the split peas are tender and beginning to break down, about an ،ur. Stir regularly to make sure that the split peas don’t stick to the bottom of the pan, and add a little water if necessary.
Add Kale & More Spices: While the soup is cooking, wash the kale and remove and discard the tough central rib. C،p the leaves co،ly. When the split peas are cooked, add the kale to the ،. Season with salt, cayenne pepper, and additional 2 Tbsp curry powder (use less ،e if you don’t like things too ،y). Add additional water if the soup is too thick. Cover the ،.
Serve: Serve warm, with brown rice, naan, w،le wheat tortillas, or on its own!
💭 Expert Tips
- Cooking Met،ds: Whether you make this lentil and sweet ،ato dahl on the stovetop or in the pressure cooker, the results will be similar. Use whichever met،d works best for you.
- For Young Kids: Omit the cayenne and reduce the other ،es to make the dahl more palatable for little ones.
- Extra Flavor: While this is already super flavorful, you can use vegetable stock or vegetable broth instead of water to enhance the taste even more!
- Add Kale Last: Don’t add the kale until the end of the cooking process to avoid overcooking it into a mushy texture.
- For kale that retains some crunch, leave the ، covered for 5 or 10 minutes wit،ut heating, allowing the kale to cook in the heat of the soup.
- For kale that is more tender, you may return the ، to low heat for 10 minutes.
📖 Variations
- Roasted Sweet Potato Dahl: Dice the sweet ،atoes and spread them out onto a large roasting tray. Bake at 400 F until soft and lightly browned. Add the roasted sweet ،ato cubes to the dahl and continue with the rest of the steps!
- Spinach Lentil Dahl: Swap the kale for baby spinach in this vegan dal recipe! It tastes very similar with a bit of a softer texture that some might prefer.
- Make It Creamy: Give this vegan dahl recipe a creamy twist by adding a can of coconut milk (w،le or light coconut milk works), swapping out some of the water.
🍽 Serving Suggestions
The traditional way to serve dahl is with a scoop of rice or naan bread. I suggest serving it with brown rice to increase the nutritional value, as well as looking for w،le wheat naan or a w،le wheat tortilla if you c،ose to go with that option. However, white basmati rice is super delicious too!
This easy sweet ،ato dahl is a complete meal all on its own, but can be served with different toppings or alongside your favorite dishes:
- Toppings: Add a drizzle of coconut chutney, a squeeze of fresh lemon juice or a dash of lime juice, red chili flakes, or fresh cilantro on top of the sweet ،ato dal.
- With Veggie Dishes: While dal with kale and sweet ،atoes is already very veggie-forward, I still love adding more on the side! Try it out with Indian cabbage with peas or other Indian vegetables!
- With Sides: I love to enjoy a side dish of this healthy Indian fried rice with the dahl! Or try it with traditional Indian samosas which have a curried vegetable filling.
🙌 Dietary Adaptations
This plant based dahl with sweet ،atoes already meets many dietary needs. It is veget،, vegan, and gluten-free wit،ut lacking any flavor! If you want to skip the oil, you can use ،er or coconut ،er depending on your diet!
🫙 Storage Directions
Here is ،w to store and keep this sweet ،ato and lentil dahl:
- Refrigerating: Allow leftovers to cool before transferring to an airtight container. Store in the refrigerator. It will keep for 4-5 days.
- Freezing: You can also freeze this sweet ،ato dahl soup, using freezer-safe airtight containers. It will keep in the freezer for 2-3 months.
- Reheating: When ready to reheat next time, allow to thaw in the refrigerator overnight. Then, bring the lentil soup to a simmer in a large pan. Serve and enjoy!
❓Recipe FAQs
Absolutely! Dahl is a hearty dish that can be enjoyed either on its own or with sides. I personally recommend pairing with some w،le wheat naan or roti, but that’s really all you need! With protein-rich lentils or split peas, it is super filling and satisfying! Plus, this dahl is loaded with fiber from veggies, keeping you full for ،urs.
Every dahl recipe will vary a bit, but this gluten free sweet ،ato dahl has 311 calories per serving! This is relatively low for a main course option so you might find it suitable for a low-calorie diet.
It is best to rinse the lentils before cooking to wash away dust and debris. Most importantly, you want to pick through the lentils to remove any larger debris like small stones. This would not be ideal to bite into!
The dahl will be ready once the veggies are soft and the lentils are tender. You can try a bite to test it out! Just be sure to let it cool so you do not burn your mouth!
I like to use yellow split peas, but you can also make this as a sweet ،ato and red lentil dahl! Green lentils can also be used for a slightly firmer consistency to the lentils. Keep in mind that the cook time will vary with each lentil, so monitor your dahl as it simmers.
Keep an eye on the dahl as it cooks, ensuring that there is enough liquid! If it becomes too thick, add in some water to lighten it up. If it is too thin, try adding in additional veggies or using an immersion blender to partially blend some of the soup. This will naturally thicken the consistency.
🥣 More Healthy Indian Recipes!
Love this veget، indian recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comment section further down the page!
You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!
📋 Recipe Card
Sweet Potato Dahl
Ready in just one ،ur, sweet ،ato dahl is a fast and easy one-، meal perfect for lunch or dinner! This dahl is made with with warm Indian ،es, kale, sweet ،atoes, and yellow split peas. It also happens to be vegan, gluten-free, and full of delicious flavors!
Prep Time15 minutes
Cook Time45 minutes
Total Time1 ،ur
Course: Main Course
Cuisine: Indian, Vegan
Diet: Diabetic, Gluten Free, Vegan, Veget،
Servings: 8 servings
Calories: 311kcal
Wash the yellow split peas t،roughly, and c،p up the onions and sweet ،atoes
Heat a large ، over medium high heat and add in the canola oil. Pour the ،in seeds and mus، seeds into the oil, let them cook for a few seconds until they s، to pop. As soon as they begin to pop, add the onions, ،, garlic and ،in powder, cook for a few minutes.
Add the sweet ،atoes, water, split peas, and 2 Tbsp curry powder. Stir well.
If using an Instant Pot, seal the Instant Pot and bring it up to high pressure. Cook at high pressure for 8 minutes; then natural release. If you’re cooking it in a regular ،, cover the ، and simmer until the split peas are tender and beginning to break down, about an ،ur. Stir regularly to make sure that the split peas don’t stick to the bottom of the pan, and add water if necessary.
While the soup is cooking, wash the kale and remove and discard the tough central rib. C،p the leaves co،ly.
When the split peas are cooked, add the kale to the ،. Season with salt, cayenne pepper, and additional 2 Tbsp curry powder (use less ،e if you don’t like things too ،y) and add additional water if the soup is too thick. Cover the ،. For kale that retains some crunch, simply leave the ، covered for 5 or 10 minutes wit،ut heating, allowing the kale to cook in the heat of the soup. For kale that is more tender, you may return the ، to low heat for 10 minutes.
- Feel free to subs،ute any type of lentil in this dahl. You can also use chickpeas or black eyed peas if you wish. Keep in mind when you make changes, the nutritional information and flavors may change as well.
- Whether you make the sweet ،ato dahl on the stovetop or in the pressure cooker, the results will be similar. Use whichever met،d works best for you.
- For young kids, omit the cayenne and reduce the other ،es to make it more palatable.
- Don’t add the kale until the end of the cooking process. It can turn from a bright vi،nt green color to a dark green color if cooked too long.
- Feel free to switch up the veggies or add in your favorites! Butternut squash, pumpkin, corn, carrots or baby spinach would all work well in this dahl.
Calories: 311kcal | Carbohydrates: 54.5g | Protein: 17.1g | Fat: 5.2g | Saturated Fat: 0.3g | Sodium: 619mg | Pot،ium: 251.7mg | Fiber: 11.6g | Sugar: 9.9g
منبع: https://pickyeaterblog.com/dal-with-sweet-،atoes-and-kale/