This recipe for roasted butternut squash daal is made with split yellow lentils(mung daal). It’s thick, creamy, and filled with authentic South Asian flavours.
This recipe was sponsored by Community Food Centres Canada (CFCC), a charity organization that builds health, belonging, and social justice in low-income communities through the power of food. As always, all opinions are my own.
How To Make Mung Daal With Roasted Butternut Squash – Step By Step
- Preheat the oven to roast at 400 degrees Fahrenheit.
- Start by preparing the butternut squash. Peel, deseed and cut into medium cubes (Image 1).
- Coat the cubes with oil, spices and salt and send them to roast (Image 2).
- Rinse the yellow daal until the water runs clear. In a large pot, add the drained mung daal along with 8 cups of water (Image 3). Bring to boil uncovered on high heat, then simmer on medium heat for 18-20 minutes. Keep a close eye as it may overflow. Discard any white foam that appears on the surface.
- Now it’s time to prepare the daal tarka (Image 4). Start by tempering the whole spices. In a small pan, fry cumin, cinnamon and bay leaves. Once the spices release their beautiful aroma, add onion, garlic and ginger and fry until lightly golden.
- Stir in the thick tomato sauce. I use passata, which is perfect for this. Now follow with the remaining spices and cook for a couple of minutes (Image 5). Turn off the heat and set aside.
- Right about now, the daal and the butternut squash will be cooked (Images 6-7)
- Add the roasted butternut squash to the daal along with the daal tarka and stir to combine well (Images 8-9).
- Finish with salt, chillies, lime juice and cilantro (Image 10). Don’t forget to use fresh cilantro as it exudes a wonderful aroma in this dish. This serves splendidly with just about anything – roti, naan, rice, quinoa.
Desi~licious Top Tips
- Cut the butternut squash similar in size. That way, they cook evenly.
- Make sure you don’t pile the butternut squash cubes on top of one another; otherwise, they will steam rather than roast. Give them space, and they’ll roast beautifully.
- Be careful not to burn the whole spices during the tempering process.
- Use thick passata; otherwise, it will be too runny.
- The fresher the cilantro, the more the flavour!
- You can adjust the spice and salt to your needs. We’re used to adding less salt and spices in our recipes.
Nutrition Spotlight
For our family, this mung daal recipe makes seven servings. We enjoy it with a side salad and/or roti.
In a serving:
Daal calories – under 300
Fat Daily Value (DV): 8%
Protein Daily Value (DV): 32%
Carbohydrates Daily Value (DV): 17%
This yellow daal recipe is:
- An excellent source of fibre
- Lower in fat
- An excellent source of vitamin A
- An excellent source of iron
- A good source of vitamin C
*Percent Daily Values are based on a 2000 calorie diet.
An easy, nutritious & satisfying meal plan made with non-perishable foods from your pantry.
- 100% vegan dietitian-approved & taste-tested
- Grocery list to save you time, money and fewer trips to the grocery store
- Step-by-step prep guide to make the most of your time in the kitchen
- Full nutritional information
More Easy And Healthy Desi Dishes You May Like:
- Easy Handvo Recipe (Indian Vegetable Cake)
- Indian Shepherd’s Pie (Vegan)
- Vegan Tikka Masala
- Indian Butter Chicken
What’s your sentimental family recipe? Share in the comment section below!
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Ingredients
Roasted Butternut Squash
- 1 butternut squash, medium, washed, peeled, deseeded and cut into small/medium cubes
- 1 tbsp olive oil, extra virgin
- ½ tsp salt, sea salt
- ½ tsp garlic powder
- ½ tsp cayenne pepper
Daal
- 2 cups mung daal, yellow split peas daal, wash until water runs clear
- 8 cups water
Daal Tarka
- 1 tbsp olive oil, extra virgin
- 1½ tsp cumin seeds
- 2 bay leaves, dried
- 1 cinnamon stick, 3-inch
- 2 tsp garlic, crushed
- 2 tsp ginger, crushed
- 2 tsp curry powder
- 1 tsp smoked paprika
- ½ cup tomato passata, thick
- 1 tsp salt, sea salt
Garnish
- 1 lime, large, juice
- 2 green chillies, washed, finely chopped. Adjust to taste
- 1 cup cilantro, fresh, washed, finely chopped
Instructions
Roasted Butternut Squash
- Preheat the oven to roast at 400 degrees Fahrenheit.
- Start by preparing the butternut squash. Peel, deseed and cut into medium cubes.
- Coat the cubes with oil, spices and salt and send to roast for 20 minutes.
Boiling the Mung Daal
- In a large pot, add the drained daal along with 8 cups of water. Bring to boil uncovered on high heat, then simmer on medium heat for 18-20 minutes. Discard any white foam that appears on the surface of the daal.
Daal Tarka
- Start by tempering the whole spices. In a small pan, fry cumin, cinnamon and bay leaves.
- Once the spices release their beautiful aroma, add onion, garlic and ginger and fry until lightly golden.
- Stir in the thick passata, and follow with the remaining spices. Cook for a couple of minutes. Turn off the heat and set aside.
Finishing the Mung Daal + Garnish
- Add the roasted butternut squash to the daal along with the tarka and stir to combine well. Cover and cook on low heat for 10 minutes.
- Finish with salt, chillies, lime juice and cilantro. Don't forget to use fresh cilantro as it exudes a wonderful aroma in this dish. This daal serves splendidly with just about anything – roti, naan, rice, quinoa.
Notes
- Cut the butternut squash similar in size. That way, they cook evenly.
- Make sure you don’t pile the butternut squash cubes on top of one another; otherwise, they will steam rather than roast. Give them space, and they’ll roast beautifully.
- Be careful not to burn the whole spices during the tempering process.
- Use thick passata; otherwise, the daal will be too runny.
- The fresher the cilantro, the more the flavour!
- You can adjust the spice and salt to your needs. We’re used to adding less salt and spices in our recipes.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
I’ve made this recipe a few times now since it was loved the first time I made this dal. We have with paratha. Simple and easy to make. A must try.
Brilliant! Yes, indeed it is easy, thanks so much!