5.0 from 15 votes
Red Lentil Dal
This vegan Red Lentil Dal is an easy and delicious spiced red lentil dish. It can be served alone as a soup, or as a side dish along with rice.
Prep Time
5 mins
Cook Time
5 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 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 can fire roasted tomatoes Or swap 1-2 tomatoes, diced
- 1 cup red lentils (rinse and check for pebbles)
- 3 ½ cups water
- ¼ teaspoon ground turmeric
- To serve: basmati or jasmine rice (optional)
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
- Serves 4 as main dish, 8 as side dish
- To Substitute Homemade Tandoori Spice Mix: Blend 2 TB cumin, 2 TB garlic powder, 2 TB paprika, 4 tsp ginger, 1 TB coriander, 2 tsp cardamom, and use 2 TB of mixture in place of pre-made spice mix
- Recipe Adaptions:
- Change the spice: Substitute berbere (an African spice blend) for garam masala or tandoori masala
- Make it less spicy: Omit the cayenne and/or red pepper flakes
- Make this dal heartier: Add 4-5 diced Yukon Gold potatoes to the pan when you add the lentils
- Turn this dal into soup: Add 4-5 diced Yukon Gold potatoes to the pan when you add the lentils. Add 4 cups of water instead of 3 cups. Add 2 or 3 large handfuls of fresh spinach to the dal about 5 minutes before the lentils are done cooking.
- (NOT VEGAN) Add eggs: Crack 2 - 4 eggs into the lentils about 4-5 minutes before they're done cooking. Keep the pan covered.
Nutrition Information
Calories
233kcal
(12%)
Carbohydrates
36g
(12%)
Protein
13g
(26%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
762mg
(32%)
Potassium
484mg
(14%)
Fiber
16g
(64%)
Sugar
5g
(10%)
Vitamin A
533IU
(11%)
Vitamin C
7mg
(8%)
Calcium
74mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4people
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.