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Dal Recipe

If you love Indian food, you will love the creamy goodness of this red lentil dal recipe. It's a simple soup featuring hearty red lentils, tomatoes, and aromatic spices.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 215 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1 ½ cups red lentils washed and drained
  • 1-2 tbsp. olive oil butter or coconut oil
  • 1 large onion finely diced (I use my handy food chopper)
  • 3 cloves garlic minced
  • 1 tablespoon ginger powder or fresh ginger
  • 1 tablespoon curry powder
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • 1 large tomato finely diced
  • 4-5 cups vegetable broth
  • pepper to taste
  • ¼ tsp. dried red chilli flakes optional

Instructions

    Cup of Yum
  1. In a large pot, add the oil and heat on medium heat.
  2. Add the chopped onion and sauté for about 5 minutes until translucent.
  3. Add the garlic and ginger and cook for another 1 minute.
  4. Add all the spices- curry, cumin, turmeric, , cinnamon and red chilli flakes (if using) and mix in well.
  5. Add the tomato and the lentils and stir until combined well.
  6. Last, add in the broth and bring to a boil then lower the heat to simmer and cook uncovered, stir occasionally, for about 20-30 minutes until lentils get soft and thick.
  7. Add a little extra water if needed.

Notes

  • If you don’t have red lentils, green, brown or yellow lentils can be used. Some lentils may require a little longer cooking time.
  • Fresh ginger can be swapped out for ginger paste that can be found in the produce department.
  • Stir in ½ cup of coconut milk at the end.
  • Swap out the vegetable broth for chicken broth or even just cups of water if you prefer.
  • Be sure to rinse the lentils before using them.
  • Add in fresh curry leaves.
  • Garnish with fresh cilantro or lime juice or lemon juice for added flavor.
  •  

Nutrition Information

Serving 1serving Calories 215kcal (11%) Carbohydrates 34g (11%) Protein 12g (24%) Fat 3g (5%) Saturated Fat 2g (10%) Sodium 18mg (1%) Potassium 581mg (17%) Fiber 15g (60%) Sugar 2g (4%) Vitamin A 140IU (3%) Vitamin C 5.4mg (6%) Calcium 61mg (6%) Iron 5.3mg (29%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 215

% Daily Value*

Serving 1serving
Calories 215kcal 11%
Carbohydrates 34g 11%
Protein 12g 24%
Fat 3g 5%
Saturated Fat 2g 10%
Sodium 18mg 1%
Potassium 581mg 12%
Fiber 15g 60%
Sugar 2g 4%
Vitamin A 140IU 3%
Vitamin C 5.4mg 6%
Calcium 61mg 6%
Iron 5.3mg 29%

* Percent Daily Values are based on a 2,000 calorie diet.