Red Lentil Dal
User Reviews
5
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Prep Time
5 mins
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Cook Time
40 mins
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Total Time
45 mins
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Servings
4 people
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Calories
233 kcal
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Course
Side Dish, Main Course
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Cuisine
Indian
Red Lentil Dal
Description
This Red Lentil Dal starts by sautéing diced onion in olive oil along with salt, garam masala, red chili flakes, cayenne pepper, and garlic, releasing aromatic spices. Adding fire-roasted tomatoes enriches the sauce with smoky sweetness. Rinsed red lentils and water are added, then the mixture is gently simmered until lentils soften and most liquid is absorbed. Ground turmeric added near the end adjusts flavor and color.
The result is a thick, richly spiced lentil stew with a balance of savory, spicy, and earthy notes. Red lentils cook down to a creamy consistency without needing to puree. The recipe suggests serving warm, either alone or with basmati or jasmine rice to round out the meal.
Notes include options to adjust spice levels by omitting cayenne or chili flakes, substitute different spice blends like berbere, or add hearty vegetables such as diced Yukon Gold potatoes. Additional fresh greens like spinach or eggs may be stirred in near the end to enrich the dish further, adapting it from a simple dal to a heartier stew or soup.
Leftovers keep well refrigerated for up to 4 days and can be frozen for up to 6 months, making this a good option for meal prep.
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 1 teaspoon salt sea salt
- 2 teaspoons garam masala Optionally, substitute tandoori masala spice mix (see Recipe Notes for a homemade version)
- ¼ teaspoon red chili pepper flakes use more or less for desired spice level
- ¼ teaspoon cayenne pepper
- 2 garlic cloves, finely diced
- 15 ounce fire-roasted tomato Or swap 1-2 tomatoes, diced, canned
- 1 cup red lentils (rinse and check for pebbles)
- 3 ½ cups water
- ¼ teaspoon Turmeric ground
- basmati rice or jasmine rice, optional, to serve
Instructions
- Heat oil in a large pan or wok over medium-high heat.
- When the oil is hot and begins to ripple, add onion, salt, garam masala (or tandoori spice mix), red chili flakes, and cayenne. Sauté 3-4 minutes, until the spices are fragrant and the onions are translucent.
- Add garlic, sauté 1-2 minutes.
- Add tomatoes, and simmer another 4-5 minutes. Add lentils and water. Bring to a boil, then cover pan and reduce heat to medium-low.
- Simmer until most (but not all) of the water has absorbed and the lentils soften, about 20 minutes. Add turmeric. Taste and add extra salt if desired.Serve dal warm, alone or with rice.
- Leftovers:Store leftovers in the fridge, and use within 3-4 days.Make Ahead and Freeze:Let lentils cool to room temperature, and freeze for up to 6 months.
Notes
- This recipe serves 4 as a main dish and 8 as a side.
- To make homemade tandoori spice, blend cumin, garlic powder, paprika, ginger, coriander, and cardamom and use as a substitute for store-bought spice mixes.
- To reduce heat, omit cayenne and/or red chili flakes as preferred.
- For a heartier dal, add diced Yukon Gold potatoes when adding lentils.
- To turn this into a soup, add extra water and fresh spinach near the end of cooking.
- Adding 2 to 4 eggs in the final minutes with covering can enrich the dal (not vegan).
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 233 kcal
% Daily Value*
| Calories | 233kcal | 12% |
| Carbohydrates | 36g | 12% |
| Protein | 13g | 26% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 762mg | 32% |
| Potassium | 484mg | 10% |
| Fiber | 16g | 64% |
| Sugar | 5g | 10% |
| Vitamin A | 533IU | 11% |
| Vitamin C | 7mg | 8% |
| Calcium | 74mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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