Instant Pot Dal
Time for another gut health recipe! As I mentioned in my last recipe, I got a Multi-Cooker now, and I’m super excited about the ease in which you can make meals with it! So today I’d like to share a gut health recipe full of fiber and nutrients. This instant pot dal is delicious, can be eaten vegan or as I do with mackerel and is seriously easy to make!
None of the ingredients in this recipe contain any gluten. So it’s a gluten-free recipe!
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The recipe itself is pretty straightforward. Just put everything in the instant pot, boil some rice on the side and find yourself a tasty smoked mackerel from the fish store! Yum!
The instant pot that I use is the Crockpot Multi Cooker, it has multiple settings for any type of one-pot cooking you could possibly want to do.
I recently started buying fair trade rice in the store instead of just any brand of brown rice. That decision was made because I try to buy as many honest products as possible when buying my groceries. And this was one that could still have some improvement. The biggest difference for me was that I used to buy a brand that would cook in 8 minutes, and now the rice has to actually boil for 25 minutes. A pleasant surprise was that the rice actually has more flavor! So it’s win-win! If you buy rice, always make sure to buy whole grain brown rice. This way the rice contains more fiber and this is a great source of nutrition for your gut bacteria! Apart from that, a whole grain product will leave you satisfied for longer and will keep your blood sugar levels more stable.
What makes this recipe a full fiber feast is the lentils! When compared to brown rice, the lentils contain more than twice as much fiber!
Apart from that, lentils are a great vegetarian and vegan source of protein. 100 grams of boiled lentils contain about 7,7 grams of protein, where rice only contains 3,1 grams.
Adding legumes to your weekly meal plan is a great idea to incorporate more plants in your food pattern. Consuming a big diversity of plants is linked to healthy aging!
The Vegetables and Spices
Veggies should be included in every meal to provide you with fiber, nutrients and something to fill you up. They are low in calories but high in nutrition, making them the perfect food for maintaining a healthy weight.
Spices in the dal really help to create the flavor. The variety of spices creates a balanced flavor and the turmeric adds a nice touch of yellow!
In the Netherlands, smoked mackerel is well known and very affordable. And I must say, delicious! Mackerel provides you with loads of healthy and inflammation-reducing omega-3 fatty acids. And choosing to eat a fatty fish each week will get you up to your omega-3 needs! Make sure to keep the smoked mackerel for the more special occasions though. Even if the fatty acids are healthy, the smoking itself goes hand in hand with a lot of salt.
A healthy food pattern has a limited amount of salt, so consuming a smoked fish now and again will do your health no harm. And luckily, because of all the spices, this Dal has no added salt to is whatsoever!
If you would rather eat a different fish, Cod would also work great with this Dal.
If you would rather not have fish at all, the meal is healthy en protein-rich on its own without the fish!
The Mango Chutney
This is my serious weak spot, and if you’re not too excited about it you can definitely leave it out! I just buy a small jar of mango chutney every now and again. It’s basically jam you put on your meal, but it does make it taste soooo good! So try it out, and keep it to a spoonful. Don’t overload yourself on sugar!
So tell me, have you tried making the Dal? What fish did you use? Did you make it vegetarian? Let me know what you think!
Instant Pot Dal
Recipe by Positive Gut - positivegut.com
- 300 g brown rice
- 250 g red lentils soak overnight in a bowl with water
- 250 g broccoli
- 200 g spinach
- 3 tomatoes
- 3 tbsp olive oil
- 600 ml water boil in advance and have it ready (hot)
- 1,5 tsp ground cumin
- 1 tsp ground mustard seed
- 1 tsp turmeric
- 1 tsp garam masala
- 1 smoked mackerel
- mango chutney keep it to a minimum, very sugary.. but soooo tasty!
- Soak the red lentils overnight or during the day in a bowl with water.
- Once you're ready to start cooking. Put a pot on the fire and start boiling the rice following the instructions on the package. They will be done around the same time your dal is ready.
- Put the multicooker on sauté mode. Cut the broccoli, tomato and spinach into small pieces. Once the multicooker has heated up, add the oil and add the cumin and mustard and then add the broccoli. Cook for 2-3 minutes, add the spinach and let it wilt. Then add the tomato and the turmeric and mix it all together.
- Drain the red lentils and add them to the multicooker. Add the boiled water and give it a stir.
- Cancel the sauté mode, close the lid of the multicooker. Press manual, high pressure, make sure the pressure release valve is closed and cook for 10 minutes. Once it's done, leave it to rest for about 5 minutes and then release the pressure.
- Add the garam masala and mix it thoroughly.
- Clean the smoked mackerel and make sure to get as many bones out as you can. With smoked mackerel the insides are usually already taken out, so just split the fish down the middle, cut the head off and most of the grates can just be taken out in 1 go with the spine in the middle. Check the rest of the fish for bones that are left in the flesh.
- Serve the rice with the dal, smoked mackerel and a spoonful of mango chutney. What a feast!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!