High Protein Red Lentil Dahl

Warm, comforting, and packed with plant-based goodness, this High Protein Red Lentil Dahl is a flavorful and nutritious meal perfect for any time of year. Made with protein-rich red lentils and infused with aromatic spices like cumin, coriander, and turmeric, this hearty dish offers a creamy, satisfying texture and vibrant flavors. Coconut oil enhances the richness, while fresh spinach, lime juice, and chopped cilantro add a bright, refreshing finish. With just 15 minutes of prep and 35 minutes of cooking time, it’s an ideal recipe for busy weeknights. Serve this vegan, gluten-free dahl as a standalone meal or pair it with fluffy basmati rice or warm naan for a cozy, wholesome dinner. Perfect for meal prep and loaded with fiber and protein, this red lentil dahl is not only delicious but also a nourishing addition to your weekly menu.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 200 grams red lentils
• 2 tablespoons coconut oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 tablespoon, grated ginger
• 1 teaspoon cumin seeds
• 2 teaspoons ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 400 grams canned diced tomatoes
• 750 milliliters vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 100 grams spinach
• 1 whole, juiced lime
• 2 tablespoons, chopped fresh cilantro

Directions

Step 1

Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside to drain.

Step 2

Heat the coconut oil in a large saucepan over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes soft and translucent.

Step 3

Add the minced garlic, grated ginger, and cumin seeds to the onion. Cook for another 1-2 minutes until fragrant.

Step 4

Stir in the ground coriander, turmeric powder, and ground cumin. Allow the spices to coat the onion mixture, cooking for about 1 minute.

Step 5

Add the canned diced tomatoes and their juices to the saucepan. Stir well to combine with the spices.

Step 6

Pour in the rinsed lentils and vegetable broth. Season with salt and black pepper, then bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low and let the dahl simmer uncovered for approximately 25 minutes, stirring occasionally to prevent sticking. The lentils should become soft and creamy.

Step 8

In the final 5 minutes of cooking, stir in the spinach leaves and continue to cook until they are wilted.

Step 9

Remove the saucepan from the heat. Squeeze in the lime juice and stir through the freshly chopped cilantro.

Step 10

Allow the dahl to sit for a couple of minutes before serving hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	1705.8 grams (1705.8g)

Amount per serving	% Daily Value*
Calories	1107

Total Fat 50.30g	64%
Saturated Fat 27.80g	139%
Polyunsaturated Fat 6.40g
Cholesterol 8mg	3%
Sodium 4792mg	208%
Total Carbohydrate 133.00g	48%
Dietary Fiber 40.60g	145%
Total Sugars 35.00g
Protein 42.40g	85%

Vitamin D 0IU	0%
Calcium 484mg	37%
Iron 21mg	117%
Potassium 4046mg	86%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.2%

Protein: 14.7%

Carbs: 46.1%