Sweet Potato Dahl
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Ready in just one hour, my sweet potato dal recipe is a quick and easy one-pot meal, perfect for lunch or dinner. I make it with warm Indian spices, kale, sweet potatoes, and yellow split peas. This dal is also vegan, gluten-free, and packed with flavor.
Dahl (or dal / daal) is a staple in Indian cuisine, and has always been a favorite dish of mine! There’s something about the warmth of the spices that’s so comforting to me, making this delicious meal a go-to any time of year.
For this sweet potato dahl recipe, I wanted to transform traditional dahl, which is simply lentils cooked with spices, and make it a bit heartier. This veggie dahl combines lentils and sweet potatoes with other spices for a wholesome, flavorful meal the whole family can enjoy.
This simple recipe is perfect for busy weeknights when I’m short on time but want a nourishing and comforting meal. I can also make it ahead for meal prep or when hosting a dinner. For a smoother option with similar Indian flavors, I also love making my curried cauliflower soup and this red lentil dahl.
👩🏽🍳 Why I Love This Recipe
The other day I decided to make this sweet potato kale dal for a simple family lunch. I love that I can control exactly what goes into it, with no preservatives or mystery ingredients, just wholesome plant-based goodness. The combination of cumin, curry powder, and garlic gives the dal a rich, hearty flavor. As a health-conscious cook, I especially appreciate that it is loaded with protein and fiber from the yellow split peas and vegetables, making it nourishing as well as satisfying.
This dal works every time because it is simple, flexible, and filling. The sweet potatoes give it a naturally creamy texture, while the yellow split peas provide plant-based protein and fiber. I sauté the spices in olive oil to bring out their flavors before adding the lentils and vegetables. This ensures a rich and balanced taste. The prep takes just 15 minutes, and the one-pot cooking makes cleanup easy. I can adjust the spice level depending on who is eating, so it is fully customizable.
What makes this the best is how satisfying and versatile it is. Even picky eaters enjoy the tender sweet potatoes and soft lentils, while the kale and spices keep it vibrant and nutritious. It is a recipe I return to again and again for a healthy, filling meal that works for lunch, dinner, or meal prep.
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🥘 Ingredients
I can find all the ingredients at my local grocery store or an Indian store. These are what I need for this recipe:
Vegetables: This healthy sweet potato dal combines chopped onion, sweet potato, and kale into a hearty, nourishing dish.
Spices: I use Indian spices like cumin seeds, ground cumin, black mustard seeds, curry powder, salt, and cayenne pepper.
Olive Oil: I use olive oil to sauté the vegetables and bring out the flavors of the spices.
Fresh Ginger & Garlic: Minced ginger and garlic add a fragrant depth that elevates the dish.
Yellow Split Peas: The main ingredient and star of this recipe, yellow split peas (or chana dal) provide a creamy texture and protein-packed base.
Substitutions
Vegetables: I like to switch up the veggies or add my favorites. Butternut squash, pumpkin, corn, carrots, green chili, or fresh tomatoes all work well. If I don’t have red onion, I use yellow onion instead.
Spices: I experiment with different spices, like garam masala, ground coriander, black pepper, fennel seeds, red pepper flakes, or a dash of red curry paste. Sometimes I add fresh coriander, curry leaves, or spring onions instead of ginger and garlic.
Oil: I use avocado oil or coconut oil as a substitute for olive oil if I prefer.
Lentils: I can swap in any type of lentil, such as red or green lentils. Chickpeas or black-eyed peas also work, though cooking times will vary depending on the choice.
🔪 How To Make
The process of making dahl is easy and smooth! Here is how I make this vegan sweet potato dahl:
Prep Ingredients: I wash the yellow split peas thoroughly and chop the onions and sweet potatoes into small pieces.
Sauté Spices: I heat a large pot over medium-high heat and add the olive oil. I pour in the cumin seeds and mustard seeds, letting them cook for a few seconds until they start to pop. As soon as they pop, I add finely minced garlic and ginger, onions, and cumin powder, cooking everything for a few minutes until fragrant.
Add Rest Of Ingredients: I add the sweet potatoes, water, split peas, and 2 tablespoons of curry powder, then stir everything well to combine.
Cook: If I’m using a pressure cooker, I seal it and bring it up to high pressure, cooking for 8 minutes before letting the pressure release naturally. If I’m cooking in a regular pot, I cover it and simmer gently until the split peas are tender and starting to break down, about an hour. I stir regularly to prevent the peas from sticking and add a little water if needed.
Add Kale and More Spices: While the soup is cooking, I wash the kale and remove the tough central rib, then chop the leaves coarsely. Once the split peas are cooked, I add the kale to the pot and season with salt, cayenne pepper, and an extra 2 tablespoons of curry powder (using less if I prefer a milder spice). I add more water if the soup is too thick and then cover the pot.
Serve: I serve this dal warm, either with brown rice, naan, whole wheat tortillas, or simply on its own.
💭 Expert Tips
My #1 Secret Tip for this recipe is to add the kale last. I wait until the end of cooking to prevent it from becoming mushy. For kale that keeps a bit of crunch, I cover the pot and let it sit for 5 to 10 minutes, allowing it to cook in the residual heat. For a more tender texture, I return the pot to low heat for about 10 minutes.
Other Tips To Keep In Mind:
- Cooking Methods: Whether I make this lentil and sweet potato dal on the stovetop or in a pressure cooker, the results turn out similarly. I use whichever method works best for my schedule.
- For Young Kids: I omit the cayenne and reduce the other spices to make the dal more kid-friendly and easier for little ones to enjoy.
- Extra Flavor: While this dal is already full of flavor, I sometimes use vegetable stock or broth instead of water to boost the taste even more.
📖 Variations
Here are a few easy ways I like to switch things up and customize this dal.
Roasted Sweet Potato Dahl: I dice the sweet potatoes and spread them on a baking tray, then roast at 400°F until soft and lightly browned. I add the roasted cubes to the dal and continue with the recipe.
Spinach Lentil Dahl: I swap the kale for baby spinach in this vegan dal. It has a similar flavor with a softer texture that some people prefer.
Make It Creamy: I give this vegan dal a creamy twist by adding a can of coconut milk, replacing some of the water. It makes the dal rich and comforting without losing its plant-based goodness.
🍽 Serving Suggestions
This easy sweet potato dal is a complete meal on its own, but I also like serving it with different toppings or alongside other dishes. With sides, I love pairing it with healthy Indian fried rice or serving it with traditional Indian samosas filled with curried vegetables.
While dal with kale and sweet potatoes is already very veggie-forward, I still like adding more vegetables on the side. I often serve it with Indian cabbage with peas or other Indian vegetables.
🧊 Storage Directions
Refrigerating: I let leftovers cool before transferring them to an airtight container and storing them in the refrigerator. They keep well for 4 to 5 days.
Freezing: I also freeze this sweet potato dal in freezer-safe, airtight containers. It keeps well in the freezer for 2 to 3 months.
Reheating: When I’m ready to reheat, I let it thaw in the refrigerator overnight, then bring the dal to a gentle simmer in a large pan before serving.
❓Recipe FAQs
How do I know when the dahl is cooked?
The dal is ready once the vegetables are soft and the lentils are tender. I like to try a bite to test it, making sure to let it cool first so I don’t burn my mouth.
Why is my dal too thick or dry?
This usually happens if I let the dal simmer too long or if the lentils absorb more liquid than expected. Lentils and sweet potatoes both thicken the dal as they cook, so I add warm water or vegetable broth a little at a time and stir until it reaches a creamy, spoonable consistency.
What makes sweet potatoes turn mushy?
Sweet potatoes cook faster than lentils. If mine turn mushy, they were likely cut too small or added too early. I cut them into larger pieces and add them once the lentils begin to soften so they hold their shape.
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🎥 Watch How to Make It
Sweet Potato Dahl
Ready in just one hour, my sweet potato dal recipe is a quick and easy one-pot meal, perfect for lunch or dinner. I make it with warm Indian spices, kale, sweet potatoes, and yellow split peas. This dal is also vegan, gluten-free, and packed with flavor.
Servings: 8 servings
Calories: 311kcal
Ingredients
- 2 red onions chopped
- 1½ tsp cumin seeds
- 1 tsp ground cumin
- 1 tsp black mustard seeds
- 1 tbsp olive oil
- 1-2 tbsp finely minced fresh ginger
- 5 cloves finely minced garlic
- 2 medium sweet potatoes peeled and cut into 1-inch cubes
- 8 cups water
- 3 cups dried yellow split peas picked over and rinsed (this is chana dal in the Indian store)
- 3-4 tbsp curry powder or less/more to taste
- 2 tsp salt more or less to taste
- ¼ tsp cayenne pepper optional
- 1 bunch kale, chopped about 4-6 cups chopped
Instructions
- Wash the yellow split peas thoroughly, and chop up the onions and sweet potatoes
- Heat a large pot over medium high heat and add in the canola oil. Pour the cumin seeds and mustard seeds into the oil, let them cook for a few seconds until they start to pop. As soon as they begin to pop, add the onions, ginger, garlic and cumin powder, cook for a few minutes.
- Add the sweet potatoes, water, split peas, and 2 Tbsp curry powder. Stir well.
- If using an Instant Pot, seal the Instant Pot and bring it up to high pressure. Cook at high pressure for 8 minutes; then natural release. If you’re cooking it in a regular pot, cover the pot and simmer until the split peas are tender and beginning to break down, about an hour. Stir regularly to make sure that the split peas don’t stick to the bottom of the pan, and add water if necessary.
- While the soup is cooking, wash the kale and remove and discard the tough central rib. Chop the leaves coarsely.
- When the split peas are cooked, add the kale to the pot. Season with salt, cayenne pepper, and additional 2 Tbsp curry powder (use less spice if you don’t like things too spicy) and add additional water if the soup is too thick. Cover the pot. For kale that retains some crunch, simply leave the pot covered for 5 or 10 minutes without heating, allowing the kale to cook in the heat of the soup. For kale that is more tender, you may return the pot to low heat for 10 minutes.
Notes
- My #1 Secret Tip for this recipe is to add the kale last. I wait until the end of cooking to prevent it from becoming mushy. For kale that keeps a bit of crunch, I cover the pot and let it sit for 5 to 10 minutes, allowing it to cook in the residual heat. For a more tender texture, I return the pot to low heat for about 10 minutes.
- Cooking Methods: Whether I make this lentil and sweet potato dal on the stovetop or in a pressure cooker, the results turn out similarly. I use whichever method works best for my schedule.
- For Young Kids: I omit the cayenne and reduce the other spices to make the dal more kid-friendly and easier for little ones to enjoy.
- Extra Flavor: While this dal is already full of flavor, I sometimes use vegetable stock or broth instead of water to boost the taste even more.
Nutrition
Calories: 311kcal | Carbohydrates: 54.5g | Protein: 17.1g | Fat: 5.2g | Saturated Fat: 0.3g | Sodium: 619mg | Potassium: 251.7mg | Fiber: 11.6g | Sugar: 9.9g
I cannot wait to try this amazing recipe! Everything about it sounds delicious and so healthy. Definitely on the menu for next week!
Thanks so much Patty!! You will love this dahl!
This looks fantastic! I can’t wait to make this for dinner tonight! So excited!
Yay!! I know you’ll love this recipe Beth!
This soup is so packed with flavor and nutrients! The cayenne pepper adds a nice hint of heat.
Thanks so much Alison! So glad you all enjoyed it!
This was awesome. I added some browned lamb to it, the kids loved it.
Glad to hear it James!
We love this meal! The kale adds great crunch and colour. Thanks for helping me learn to cook Indian
Yay!! So happy to hear that 🙂 Thanks for letting me know Jess!
Hello Anjali,
I am wanting to cook Indian food at home, but it never seems to have the same heat and spiciness that Indian cooks get. I am wondering 1) what do you mean by curry powder? surely not that pale yellow bland stuff that is sold in supermarkets as curry powder? 2) I have some small garbanzos that I got at Rainbow grocery that are supposedly channa. These seem to be different than split yellow peas. If I can’t find split yellow peas, should I use these or a red lentil instead? Also, 3) when a recipe calls for a hot green pepper, should I use serrano? jalapeno? or is there a traditional indian green pepper that I should look for?
Thank you for your wonderful blog!
Beth
Hi Beth! Thank you so much for these great questions! 🙂 So to answer your questions: 1) Actually yes – I do mean “curry powder” – yellowish, sold as a spice in most supermarkets. However – you have to get really good quality curry powder to get the depth and spiciness – most chain grocery stores won’t have a good quality curry powder. I’d recommend Trader Joe’s curry powder, or Spicely (which you can find online and at most Whole Foods stores). I promise, the good quality versions taste great! 2) I’m not sure about the small garbanzos, but yes you can basically use any lentil in place of these yellow split peas (which are also sold as Chana Dal in Indian grocery stores). 3) I would use a serrano pepper – or at the Indian grocery store you can find Indian green chiles – which are perfect. You can also use cayenne pepper as a substitute – it won’t have the exact flavor but it will be close. Hope this all helps – let me know how this recipe turns out for you!
Hi Anjali,
Just wanted to let you know that this dal has become a staple in our house. We tried the Trader Joe’s curry powder, but it had cinnamon and nutmeg, and seemed too sweet to us. Then we tried the Spicely and it was fantastic! We omitted the cayenne – the Spicely is hot enough. Thank you so much!
Yaayy!! I’m so happy to hear that Beth! Spicely curry powder is also one of my fav brands – and makes sense about the cayenne too – it’s important to adjust all Indian recipes to your own spice preferences 🙂 Thanks for letting me know!
Wow! That was delicious…and I’d be hard pressed to find a healthier combination of ingredients. I made 2/3 of the recipe and we had a enough for a couple meals. Eight minutes is perfect for the pressure cooker; the sweet potatoes were soft and the chana were still intact. Thanks!
Yaaay! That is so great Tim! I’m so happy to hear that. And yes – using the pressure cooker cuts down on the cutting time immensely. I love eating this dal as leftovers – you are right that this recipe makes more than enough for that!
I made this tonight for dinner and it was great! Mine came out a little thinner than yours so I would say to cut back the water to 7 cups if you are making this in a pressure cooker. You weren’t kidding about the big serving size- it was 2 cups per serving! Thanks for another great recipe!
Ohhh yeah – in a pressure cooker I would imagine that you would need less water. I’m not brave enough to use a pressure cooker yet 🙂 So glad you liked this recipe!!
Hi!
I cooked it yesterday and today we are going to try it! I just added tomatoes because I wanted to give a mediteranean taste.
Thank you for the nice recipies!!
Woohoo! How did you like it?? Love the addition of the tomatoes – I’m sure that made it taste even better!
I tried this last night! Amazing!! I made two batches and in the second one I added a couple fresh tomatoes! Both were delicious! This might have to become my go to dinner!
Aww yay!! I am so glad to hear that Nisha! And the addition of the tomatoes sounds absolutely perfect – I’ll be doing that next time for sure!
I am trying the Dal tonight! Looks so Delicious!! an all in one meal!!!!!
Woohoo!! That’s why I love this dish so much – one-pot meals are so convenient and healthy, they’re the best!
Great blog, the food looks beautiful, also a great meal for a stable diet!
Thank you so much Jason!! I can’t wait to hear how you like this recipe! 🙂
I love this recipe!
Check out this healthy eating recipe ebook I found it’s got over 370 recipes! It’s one of the best books on healthy eating I have!
Click on the link to take you to it
https://3027fieonz-0vm3qvcw9j06lbk.hop.clickbank.net/?tid=8868
Thanks Matt!
This looks so good that I think I will make it and Indian for dinner tomorrow night! I need some Berkley Bowl in my life! I am coming out hte last weekend in April and would love to get together! Let me know if you are around!
🙂
I am totally around the last week of April!!! I would LOVE to see you 🙂 Once you finalize the dates of your trip just let me know – can’t wait til you’re here!!
I am so excited to make this. My boyfriend’s (he’s Indian and i’m not) mother has “taught” me how to make daal a few times by having me help her, but i’m just too afraid to do it without a recipe! This seems like an awesome healthy twist on what she does. Thanks!
Haha! Omg I totally know what you mean – my dad tried to “teach” me to how to make dal a bunch of times, but I could never make it on my own until I got the exact proportions / measurements of the spices from him – so I completely understand! I’m sure you’ll both love this recipe when you make it 🙂 Let me know how it turns out!
This looks amazing. I’m assuming that I can subsitute red lentils for the yellow split peas. I have those in my pantry.
You absolutely can!! I’m sure you’ll love this when you make it! 🙂