Instant Pot Butternut Squash Dal

Ingredients

• 200 g (1 cup)toor dal (split pigeon peas)
• 300–450 g (2–3 cups)butternut squash, peeled and diced into 4 cm (1.5-inch) pieces
• 1 tablespoon (15 ml)ghee or oil
• 1 teaspooncumin seeds
• A pinchasafoetida
• 1green chilli, finely chopped
• 1 tablespoonginger-garlic paste
• 1 smallonion, finely chopped
• 1 largetomato, finely chopped
• To tastesalt
• 720 ml (3 cups)water
• 2 tablespoonscoriander leaves, chopped
• Juice of 1/2lemon
• 1/2 teaspoonturmeric powder
• 1/2–1 teaspoonred chilli powder
• 1 teaspooncoriander powder
• 1/2 teaspoongaram masala
• 190 g (1 cup)basmati rice
• 360 ml (1.5 cups)water
• A pinch (optional)salt

Instructions

1. 1

   Soak the dal

   Soak the toor dal in hot water for 15 minutes.

2. 2

   Heat the oil

   Select SAUTE on the Instant Pot. Add the ghee or oil and, once hot, add the cumin seeds. Let them crackle.

3. 3

   Cook the aromatics

   Add the ginger-garlic paste, asafoetida, green chilli and chopped onion. Sauté until the onion is light brown.

4. 4

   Soften the tomatoes

   Add the tomato, turmeric, red chilli powder, coriander powder and garam masala. Cook for 2–3 minutes, until the tomato softens.

5. 5

   Add dal and squash

   Stir in the diced butternut squash, rinsed and soaked dal, salt and 720 ml water. Adjust the spices at this stage.

6. 6

   Set up the rice

   Place the trivet in the pot, then set a bowl containing the basmati rice, 360 ml water and optional pinch of salt on top so the rice cooks alongside the dal.

7. 7

   Pressure cook

   Close the Instant Pot and set the pressure valve to Sealing. Cook at High Pressure for 6 minutes. If you did not soak the dal, set the timer for 8 minutes at High Pressure instead.

8. 8

   Release pressure

   When the pot beeps, allow the pressure to release naturally for 10 minutes.

9. 9

   Finish and serve

   Add the chopped coriander leaves and lemon juice, then mix well. Serve hot with the rice, quinoa or roti.

10. 10

    Use a stovetop cooker

    Follow the same steps, cooking the dal in a stovetop pressure cooker for 2–3 whistles over a medium flame. Let the pressure release naturally; the other steps remain the same.

What is butternut squash dal?

Dal is a broad name for South Asian dishes made with pulses, including split pigeon peas. This version pairs toor dal with butternut squash, tomato and spices for a filling, gently sweet and savoury curry.

The recipe uses an Instant Pot to cook the dal and rice in the same pot. The squash pieces cook with the lentils, while the rice sits in a separate bowl above them.

Nutrition and macros by portion

The nutrition label shows one serving as written: 259 calories, 9g protein, 48g carbs, 4g fat.

Toor dal and rice provide most of the carbohydrates, while the dal also contributes protein. Ghee or oil supplies most of the fat, with the squash, tomato and spices adding flavour and bulk. For a more balanced plate, serve a generous portion of vegetables alongside the dal and rice.

The ingredients that build flavour

Aromatics: cumin seeds, ginger-garlic paste, onion and green chilli form the flavour base. Let the cumin crackle and cook the onion until lightly browned before adding the tomato.

Spices: turmeric, red chilli powder, coriander powder and garam masala season the tomato mixture. Start with the lower amount of chilli powder if you prefer a milder result, then adjust before pressure cooking.

Finishing touches: coriander leaves and lemon juice go in after cooking. They bring freshness to the rich, soft dal.

Soaking and preparing the dal

Soaking: give the toor dal 15 minutes in hot water, then rinse it before adding it to the pot. The recipe allows for an 8-minute pressure cook if you skip the soak, rather than 6 minutes.

Squash: cut it into even pieces about 4 cm across. Similar-sized pieces are easier to cook evenly alongside the dal.

Cooking rice above the dal

Pot-in-pot setup: add the dal ingredients to the main pot, place the trivet inside, then set the rice and its water in a heatproof bowl on the trivet. Keep the rice water separate from the 720 ml added to the dal.

Timing: the dal cooks at High Pressure for 6 minutes after soaking, or 8 minutes without soaking. Let the pressure release naturally for 10 minutes once cooking finishes.

How to check the texture

Dal: once cooked, the split pigeon peas should be soft and the squash tender. Stir in the coriander and lemon juice, mixing gently so the squash pieces do not break up more than you want.

Seasoning: taste and adjust the spices before pressure cooking, as the method specifies. If the finished dal needs a brighter note, the lemon juice added at the end helps balance its richness.

What to serve with it

Rice: the recipe cooks basmati rice at the same time as the dal, making it the simplest accompaniment. Spoon the curry over the rice or serve them side by side.

Other options: quinoa or roti also work as suggested serving choices. Add the dal and its rice to the plate together for a complete, filling meal.

Recipe notes & tips

• Rinse the soaked toor dal before adding it to the pot.
• Keep the rice and its 360 ml water in a separate bowl above the dal.
• Cut the squash into pieces of similar size for more even cooking.
• Wait for the cumin seeds to crackle before adding the aromatics.
• Add the coriander leaves and lemon juice after pressure cooking, as directed.

Variations

• Oil instead of ghee: Use oil in place of ghee, as the ingredient list allows.
• Adjust the heat: Use 1/2 teaspoon chilli powder for a milder dal or up to 1 teaspoon for more heat.
• Skip the soak: Cook the dal at High Pressure for 8 minutes instead of 6.
• Choose another accompaniment: Serve with quinoa or roti instead of the rice.
• Use the stovetop: Make the dal in a stovetop pressure cooker for 2–3 whistles over medium heat.

Common mistakes to avoid

• Mixing up the water: Keep the 720 ml for the dal and the 360 ml for the rice in separate vessels.
• Skipping the natural release: Let the pressure release naturally for 10 minutes after the Instant Pot beeps.
• Using the soaked-dal timing without soaking: Increase the pressure-cooking time to 8 minutes if the dal was not soaked.
• Adding the rice directly to the dal: Place the rice and its water in a bowl on the trivet so they cook separately.
• Adding the finishing ingredients too early: Stir in the coriander and lemon juice after pressure cooking.

How to store

Refrigerate leftover dal and rice in separate airtight containers and use within 3–4 days. Reheat until piping hot, adding a splash of water to the dal if it has thickened; add a little water to the rice before reheating too.

Frequently asked questions