Red Lentil Dal

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This red lentil dal is a wonderful, warming bowl of food. Lentils are incredibly filling food and are nutrient-dense.

In the Indian subcontinent, dal (or dhal) means split pulses, like lentils and beans, and is also used as the name of soup made from these pulses.

red lentil dhal with rice in a bowl, topped with chopped cilantry

Why You’ll Love this Red Lentil Dal Recipe

This dal recipe combines the traditional lentils, onions, tomato, and spices commonly used in dal. We’ve added a can of coconut milk to this red dal recipe making for an extra creamy dish.

It’s a wonderful, warming dish – it’s naturally vegan and gluten-free. This recipe makes at least 6 servings, so it’s an excellent meal prep recipe and easy to reheat.

red lentil dhal in a large pot with a silver ladle

Ingredients for Lentil Dal

Here’s what you’ll need to make this delicious dal recipe.

  • 1 tablespoon coconut oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1-inch ginger, minced
  • 2 teaspoons fenugreek seeds
  • 1 teaspoon turmeric
  • 1 teaspoon cumin seeds
  • 1 teaspoon red pepper flakes
  • 1 (14.5 ounces) can coconut milk
  • 3 cups vegetable stock
  • 1 (14.5 ounces) can diced tomatoes
  • 2 1/2 cups red lentils
  • 3 teaspoons kosher salt
  • optional – 1/4 cup cilantro, roughly chopped
  • for serving – rice or naan 

How to Make This Dal Recipe

Here’s how to make this recipe. It’s pretty simple, but it does take a little bit of time to simmer to cook and reduce the lentils.

  1. Heat a large pot over medium-high heat and add the coconut oil. Once it’s hot, add the onions and cook for 3 to 4 minutes or until they start to become translucent. 
  2. Add the garlic and ginger and let cook for 30 seconds, stirring continuously. 
  3. Add the fenugreek seeds, turmeric, cumin seeds, and red pepper flakes to the pot and stir to combine. Cook for 1 minute to allow the spices to bloom. 
  4. Add the coconut milk, vegetable stocks, tomatoes, and lentils to the pot and stir to combine. Increase the heat and bring to a gentle boil, then reduce the heat to low and allow to simmer for 30 minutes. 
  5. Remove from the heat and serve with rice or naan. Sprinkle optional cilantro on top. 
closeup of red lentil dhal and rice in a bowl, topped with chopped cilantro

More Filling Plant-Based Meals

If you like this dal recipe, we think you’ll enjoy these other plant-based recipes that are produce forward.

Yield: 6 servings

Red Lentil Dal

Red Lentil Dal

This red lentil dhal is a wonderful, warming bowl of food.

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

  • 1 tablespoon coconut oil
  • 1 yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 1-inch ginger, minced
  • 2 teaspoons fenugreek seeds
  • 1 teaspoon turmeric
  • 1 teaspoon cumin seeds
  • 1 teaspoon red pepper flakes
  • 1 (14.5 ounces) can coconut milk
  • 3 cups vegetable stock
  • 1 (15 ounces) can diced tomatoes
  • 2 1/2 cups red lentils
  • 3 teaspoons kosher salt
  • optional - 1/4 cup cilantro, roughly chopped
  • for serving - rice or naan

Instructions

  1. Heat a large pot over medium-high heat and add the coconut oil. Once it’s hot, add the onions and cook for 3 to 4 minutes or until they start to become translucent. 
  2. Add the garlic and ginger and let cook for 30 seconds, stirring continuously. 
  3. Add the fenugreek seeds, turmeric, cumin seeds, and red pepper flakes to the pot and stir to combine. Cook for 1 minute to allow the spices to bloom. 
  4. Add the coconut milk, vegetable stocks, tomatoes, lentils, and salt to the pot and stir to combine. Increase the heat and bring to a gentle boil, then reduce the heat to low and allow to simmer for 30 minutes. 
  5. Remove from the heat and serve with rice or naan. Sprinkle optional cilantro on top. 

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 295Total Fat: 12gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 1701mgCarbohydrates: 38gFiber: 8gSugar: 4gProtein: 12g

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