Easy Sweet Potato Dal Recipe for the Instant Pot
It’s soup season in Denver….and the Instant Pot is your new friend! Try this easy sweet potato dal recipe. As a personal trainer, I can’t recommend a better option to blend nutrient-dense plants in a short amount of time. Allow the Instant Pot to naturally pressure-release if you like a pureed soup. Otherwise, release the pressure early to enjoy a chunky delight on a chilly night!
A nutrient-dense soup on a cold Colorado day for my personal training clients in Denver.
SWEET POTATO DAL RECIPE INGREDIENTS
1 1/2 tablespoons unrefined virgin coconut oil
1 large yellow onion, chopped
1 teaspoon kosher salt, plus more to taste
5 garlic cloves, minced
2-inch piece fresh ginger, grated or finely minced
1 to 2 serrano peppers, to taste (seeded and membranes removed for less heat), diced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1/2 teaspoon Indian red chile powder or 1/4 teaspoon cayenne pepper (omit for a mild version)
2 bay leaves
1 cup red lentils, rinsed
1 1/2 pound sweet potatoes, peeled and cut into
2 large or 3 small tomatoes, chopped, or 1 (15-ounce) can diced tomatoes
1 (13.5-ounce) can "lite" or reduced-fat coconut milk
2 cups water
1/2 cup fresh cilantro, roughly chopped
1 to 2 tablespoons fresh lemon juice, to taste
SWEET POTATO DAL RECIPE INSTRUCTIONS
Select the Saute setting on the Instant Pot and add the coconut oil after a few minutes, followed by the onion. Add a tiny pinch of salt and cook until the onion is slightly softened 3 to 4 minutes.
Add the garlic, ginger, serranos, coriander, cumin, turmeric, chile powder (if using), and bay leaves. Stir and cook until the mixture is very aromatic, 30 to 60 seconds.
Add the lentils, sweet potatoes, tomatoes, coconut milk, water, and 1 teaspoon salt and stir to combine the ingredients. Select the Cancel Setting.
Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cooking time to 12 minutes.
RECIPE NOTES
This recipe is gluten-free, nut-free, soy-free, and no added sugar.
Want more protein? Top the soup with a tablespoon of hemp seeds and 1/4 cup of cashews (10-11 grams), or serve with grass-fed beef or seed-fed chicken.
Check out the Vegan Instant Pot Cookbook by Nisha Vora for more great recipes!
Michael Moody: Personal Trainer, Author, and Podcast Host
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
