5 from 10 votes
Red Lentil Dal
Red Lentil Dal features red lentils cooked in a spiced tomato base with garam masala, turmeric, and chili flakes to create a savory, mildly spiced Indian-inspired dish. Aromatics like onion and garlic build flavor, and the dal simmers until tender and thickened, making a comforting dish often served with rice. The inclusion of spices offers warmth and subtle heat.
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
Servings:
4
people
Calories:
233 kcal
Course:
Side Dish, Main Course
Cuisine:
Indian
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 233
% 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.