Healthy and Kid-Friendly Pineapple Amti Dal (Pineapple Flavored Sweet Lentil Soup)

What Is Pineapple Amti Dal?

Traditional Amti Dal is a lentil soup customary to the state of Maharashtra in India. It’s sweet and spicy, tangy and sweet. That’s correct. I said sweet twice! Because when all the flavors are balanced out, that’s the taste that lingers on your tongue. A subtle, restrained sweetness that is achieved by the deft and skilled balancing of sugar with the other warmer flavors of the soup.

However, this restrained sweeetness can also be achieved by using the natural sugars found in fruits. Thus, was born my Pineapple Amti Dal. By substituing pineapple for sugar, not only do you make it healthier, but you add a layer of tart flavor that makes the dal even more complex and ultimately delicious.

Understanding The Lingo Of Maharashtrian Cuisine

The primary spice blend used in Maharashtrian cuisine is goda masala. It’s very unique as it combines spices from both the north and south of India–some elements of garam masala or curry power, but also sesame seeds, dried coconut, asafoetida and somtimes, dried curry leaves. In addition, it contains a super flavorful spice endemic to Maharashtra called Dagad Phool (black stone flower). If you’re interested in Indian cuisine, it’s definitely worth a try. It’s available in most Indian stores and can be found online at http://foodsofnations.com/

What Types Of Lentils Are Used?

The recipe calls for tuvar/arhar dal but red lentils are a good substitute and cook much quicker, especially if you are cooking over the stovetop, as opposd to the Instant Pot or pressure cooker.

Why Pineapples?

Pineapples have numerous vitamins and minerals, the most prominent being Vitamin C and Manganese. Among other things, Vitamin C is essential for supporting our immune system, while Manganese has antioxidant properties. For a full listing of the health benefits, including a video on how to cut a pineapple, click on https://www.healthline.com/nutrition/benefits-of-pineapple

Fun Pineapple Facts

1. The fruit was initially called “pina” because it looks like a pine cone.
2. Pineapples are an international symbol of “welcome.” In fact, they were such status symbols of hospitality, that they were available to be rented at parties in 18th century England.
3. Hawaii produces about 1/3rd of all the pineapples in the world
4. Pineapples regenerate. By planting the leaves, instead of throwing them away, you can grow a new pineapple plant.

Dal (Lentil Soup) Recipes To Try

1. Looking for simple, cozy and comforting, check out Dal Tadka at https://veggiemashups.com/dal-tadka-indian-lentil-soup/
2. Looking for green and extra nutritious, check out Maa Ki Palakwali Dal (Spinach flavored Lentil Soup) at https://veggiemashups.com/ma-ki-palakwali-dal/
3. For a more complex lentil soup that’s textured with pea-like lentils, check out Ambad Dal in Ratnagiri at https://veggiemashups.com/ambad-dal-in-ratnagiri/
4. And of course, my Pineapple Amti Dal below.

Healthy Pineapple Amti Dal

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• Author: priya’s mashups
• Prep Time: 15
• Cook Time: 30
• Total Time: 45
• Yield: 4 1x
• Diet: Vegetarian

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Description

Kid friendly, sweet pineapple lentil soup

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Scale 1x2x3x

Ingredients

1/2 cup tuvar dal

3–3 1/2 cups water

1/2 tsp. ground turmeric 

1/2 cup pineapple, chopped into 1/2 inch chunks

1/2 tsp. mustard seeds

1/2 tsp. asafoetida

1/2 tsp. Kashmiri red chili or 1/4 tsp. cayenne pepper

2 green chilies, diced

3 kokum

10–12 curry leaves, roughly torn or 2 tbsp. dried curry leaves

1 tbsp. butter

1/2 tbsp. oil

2 tbsp. grated coconut

1 1/2 tsp. goda masala

Salt to taste (approx. 1-1 1/4 tsp.)

1/4 cup chopped cilantro

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Instructions

1. If cooking on stovetop, soak the tuvar dal in 1/2 cup water for 15-20 mins.
2. Take 1/2 cup pineapple + 1 1/2 cups water and blend into a thin stock. The stock might look foamy. Use a spatula to skim the foam off the top until the stock looks clear.
3. Combine the dal +1/2 cup water + pineapple stock + 1/2 tsp. ground turmeric in a deep bottom pan.  Cover and boil on med. heat for approximately 25-30 mins, till the dal is cooked.  If using the Instant Pot, cook lentils on “multigrain” setting, with vent closed, for 20 mins.
4. Add 1/2 more cup water and simmer on low.
5. Mash the dal with a hand blender or masher.
6. While the dal is simmering, heat 1 tbsp. butter + 1/2 tbsp. oil in a pan. Add the kokum + 1/2 tsp. mustard seeds and saute for 2-3 mins. till the seeds pop.
7. Add 1 1/2 tsp. goda masala and cook for another 2-3 mins.
8. Toss in the roughly torn curry leaves + diced green chilies + 1/2 tsp. asafoetida. Cook for 30 secs.
9. Add 2 tbsp. grated coconut and cook for another 3 mins. Turn off the flame and add 1/2 tsp. Kashmiri red chili to the tempering oil.
10. Pour the tempering oil over the dal and cook on a med. flame for 2-3 mins., stirring to incorporate the spices.
11. Add salt to taste (approx. 1 1/4 tsp.)
12. Turn off and garnish with cilantro.

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Notes

1. If you are in a rush, cook with red masoor dal. It cooks in 15-20 mins. and doesn’t require soaking prior to cooking. Since the grains are smaller, they cook faster. Before adding the tempering oil, pulse the dal in a blender to get a mashed consistency.

• Category: Soup
• Cuisine: Indian

Nutrition

• Serving Size: 1 cup
• Calories: 91
• Sugar: 3.4
• Sodium: 756
• Fat: 6.7
• Saturated Fat: 2.3
• Carbohydrates: 8.7
• Fiber: 2.3
• Protein: 2.4
• Cholesterol: 8

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