Konkani Curry Dal Casserole
This rich, flavorful Indian Konkani curry is packed with protein from lentils (dal) and soy curls that bake in a delicious Konkani chicken curry sauce seasoned with cumin, coriander, Kashmiri chili, cinnamon, black pepper and coconut. 2 steps 1 pan casserole. Gluten-free
Servings: 4
Equipment
Ingredients
- 2 teaspoons oil
- 1 cup chopped onion
- 4 cloves garlic minced or you can use 1 tablespoon of garlic paste
- 1/2- inch ginger minced or you can use 1 tablespoon ginger paste
For the spices:
- 2 teaspoons Kashmiri chili powder or use paprika
- 1/2 teaspoon ground black pepper
- 2 tablespoons ground coriander (sukha dhania powder)
- 1 teaspoon ground cumin (Jeera powder)
- 1/2 teaspoon cinnamon (dalchini powder)
- 1/4 teaspoon ground cloves (laung powder)
- 1/2 teaspoon ground mustard (raee powder)
- 1/4 teaspoon ground nutmeg (jayphal powder)
For the other sauce ingredients:
- 3 tablespoons shredded coconut See notes.
- 1/4 cup chopped cilantro with the stems, optional
- 3/4 teaspoon salt divided
For the protein:
- 3/4 cup dry brown lentils (sabut masoor)
- 2 oz dry soy curls or use more dry lentils or 1 cup cooked chickpeas
- 1 cup or more chopped vegetables of choice
For the wet ingredients:
- 3 cups water or stock
- 1.5 cups coconut milk or other non-dairy milk, divided
For garnish:
- cilantro, lemon juice, pepper flakes, non dairy cream
Instructions
- In a 9x13-inch or larger baking dish and add the oil. Spread the oil around and add the onions, ginger and garlic, and a good pinch of salt.
- Preheat the oven to 400º F (205º C).
- In a small bowl combine all the spices and sprinkle half the spice mix on the onion mixture and mix really well. Place the baking dish in the oven and bake for 15 minutes or until the onion starts to turn translucent.
- Remove the baking dish from the oven and add the shredded coconut to the baking dish while it’s hot and mix and let sit for 1 minute. The coconut will get fragrant and toasted.
- Add the reserved spices, cilantro, salt, lentils, soy curls, vegetables, stock, and 1 cup coconut milk, and mix really well. Even the mixture out and cover the baking dish with parchment and place it back into the oven. Bake for 40-45 minutes. Depending on your lentils, they might be done at the 35-minute mark or at the 50-minute mark depending on the type and age of the lentils.
- Once the lentils are cooked to your preference, remove the baking dish from the oven. Mix really well. Taste and adjust salt and flavor carefully. Add more warm coconut milk(so the baking dish doesn’t break due to the temperature difference) or non-dairy cream at this point because the lentils and soycurls will have absorbed a lot of the liquid.
- Garnish with cilantro, lemon juice, and pepper flakes, and serve. You can also drizzle some non-dairy cream on top . Serve with some flatbread, garlic naan, sourdough or rice.
Video
Notes
You need to use small shred coconut or desiccated coconut for this recipe(dry or fresh). If you have large flakes , then pulse in the blender into a coarse meal and then use.
This recipe contains coconut and soy. It is gluten-free and doesn't contain any other nuts.
To make it Soyfree: use more lentils or cooked chickpeas instead of soycurls. Make sure to use Soyfree non dairy cream
To make it coconut-free: use a different non dairy milk or use water or Stock. Fold in some non dairy cream or cashew cream or non dairy yogurt in the end. To make it in a saucepan: Add oil to a large saucepan over medium heat. Add the onion, ginger, garlic and half the spices and cook for 8-10 mins, stirring occasionally. Add in coconut and roast for a minute. Then add the rest of the ingredients as mentioned. Use 3.5 cup of stock and partially cover and cook for 35-45 minutes or until the lentils are cooked to preference . To make it in Instant pot: Cook the first 2 steps on saute mode as mentioned under saucepan. After the coconut is toasted, Add the lentils soycurls and rest of the ingredients and 2.5 cups stock instead. Mix well and pressure cook 12-16 mins (depending on your preference of lentil texture. Less for more toothsome lentils and more for more Dal like soft lentils)
To make it Soyfree: use more lentils or cooked chickpeas instead of soycurls. Make sure to use Soyfree non dairy cream
To make it coconut-free: use a different non dairy milk or use water or Stock. Fold in some non dairy cream or cashew cream or non dairy yogurt in the end. To make it in a saucepan: Add oil to a large saucepan over medium heat. Add the onion, ginger, garlic and half the spices and cook for 8-10 mins, stirring occasionally. Add in coconut and roast for a minute. Then add the rest of the ingredients as mentioned. Use 3.5 cup of stock and partially cover and cook for 35-45 minutes or until the lentils are cooked to preference . To make it in Instant pot: Cook the first 2 steps on saute mode as mentioned under saucepan. After the coconut is toasted, Add the lentils soycurls and rest of the ingredients and 2.5 cups stock instead. Mix well and pressure cook 12-16 mins (depending on your preference of lentil texture. Less for more toothsome lentils and more for more Dal like soft lentils)
Nutrition
Calories: 308kcal | Carbohydrates: 41g | Protein: 19g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 515mg | Potassium: 631mg | Fiber: 18g | Sugar: 5g | Vitamin A: 2757IU | Vitamin C: 16mg | Calcium: 124mg | Iron: 6mg