Red Lentil Dal
User Reviews
5
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4 people
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Calories
386 kcal
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Course
Main Course
Red Lentil Dal
Description
Red Lentil Dal is cooked by sautéing diced onion, grated ginger, chopped chili, tomato, and coriander roots in olive oil until soft and golden. Curry leaves and mustard seeds are added to release flavor, followed by ground spices like cumin, coriander, cinnamon, turmeric, and garlic. Red lentils are mixed in with vegetable stock and coconut milk, then simmered until the lentils collapse into a creamy consistency.
The combination of spices delivers warmth and earthy notes, balanced by the sweetness from coconut milk and the acidity of lemon juice stirred in at the end. The texture is rich and smooth, with lentils soft but not mushy, ideal as a main or side dish.
This dal pairs well with rice or flatbreads, enhancing the meal with its fragrant and mildly spiced character. It can be adjusted in heat by varying chili amounts and is a hearty vegetarian option.
Ingredients
- 2 tbsp olive oil
- 1 onion diced
- 1 tbsp ginger grated
- 1 red chili pepper deseeded and finely chopped
- 1 tomato finely chopped
- 2 tbsp Coriander finely chopped, roots and stalks
- 6 leaves curry powder
- 1 tsp yellow mustard seeds
- 2 tsp cumin ground
- 1 tsp ground coriander
- 1 tsp ground cinnamon
- 1 tsp Turmeric ground
- 2 cloves garlic finely chopped
- 1 cup red lentils
- 3 cups vegetable stock
- 1 cup coconut milk
- salt to taste
- black pepper to taste
- 1 lemon juiced
Instructions
- Place a large pot over your smallest burner set to a medium heat. Add the olive oil (you can also use coconut oil or ghee) and the onions, ginger, chilli, tomato and coriander roots. Add a couple of pinches of salt. Cook, stirring occasionally, until the onions are sweet and golden, around 5 minutes.
- Add the curry leaves and mustard seeds. When the mustard seeds start to pop add the rest of the spices and garlic. Cook until fragrant. Add the lentils, stock and coconut milk and when it starts bubbling reduce the heat to low.
- Let the dal bubble away for 20 minutes or so or until the lentils collapse and the dal becomes beautifully creamy. Taste and adjust the seasonings as necessary and add a squeeze of lemon.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 386 kcal
% Daily Value*
| Calories | 386kcal | 19% |
| Carbohydrates | 40g | 13% |
| Protein | 14g | 28% |
| Fat | 20g | 31% |
| Saturated Fat | 12g | 60% |
| Sodium | 722mg | 30% |
| Potassium | 771mg | 16% |
| Fiber | 16g | 64% |
| Sugar | 6g | 12% |
| Vitamin A | 1005IU | 20% |
| Vitamin C | 40mg | 44% |
| Calcium | 69mg | 7% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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