High Protein Rote Linsen-Dal

Packed with rich, aromatic spices and creamy coconut milk, this High Protein Rote Linsen-Dal is a comforting, plant-based dish that’s both nourishing and satisfying. Featuring tender red lentils simmered with a fragrant blend of turmeric, cumin, coriander, and curry powder, this recipe delivers bold flavors in every bite. Mustard seeds add a touch of nuttiness, while fresh garlic, ginger, and tomatoes create a hearty base. Ready in just 45 minutes with minimal prep, it’s a perfect weeknight dinner loaded with protein and fiber. Serve this vibrant dal with fluffy rice or warm naan, and finish it with a sprinkle of fresh coriander and a squeeze of lime for a bright, zesty kick. Whether you're vegan, vegetarian, or just looking for a healthy meal, this red lentil dal is sure to become a go-to favorite.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 200 grams red lentils
• 800 milliliters water
• 200 milliliters coconut milk
• 1 medium onion
• 3 garlic cloves
• 1 inch piece ginger
• 1 large tomato
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon curry powder
• 1 teaspoon mustard seeds
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons vegetable oil
• 2 tablespoons coriander leaves
• 1 lime

Directions

Step 1

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

Step 2

Finely chop the onion, garlic, and ginger. Dice the tomato.

Step 3

In a large pot, heat the vegetable oil over medium heat. Add the mustard seeds and let them crackle for about 30 seconds.

Step 4

Add the chopped onion, garlic, and ginger to the pot. Sauté for 5 minutes, or until the onions are translucent and fragrant.

Step 5

Stir in the diced tomato, ground turmeric, cumin, coriander, and curry powder. Cook for an additional 2 minutes, stirring continuously to combine the spices.

Step 6

Add the rinsed lentils to the pot, followed by the water and coconut milk. Stir well, ensuring there are no lumps of spices.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, or until the lentils are soft and the dal has thickened. Stir occasionally to prevent sticking.

Step 8

Season with salt and black pepper, adjusting to taste.

Step 9

Once the dal is cooked to your desired consistency, remove from heat and stir in the chopped coriander leaves.

Step 10

Serve hot, garnished with lime wedges for squeezing over the top, accompanied by rice or naan.

Nutrition Facts

Serving size	1687.2 grams (1687.2g)

Amount per serving	% Daily Value*
Calories	753

Total Fat 30.30g	39%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 17.00g
Cholesterol 0mg	0%
Sodium 4857mg	211%
Total Carbohydrate 107.50g	39%
Dietary Fiber 24.50g	88%
Total Sugars 41.40g
Protein 25.20g	50%

Vitamin D 0IU	0%
Calcium 251mg	19%
Iron 14mg	79%
Potassium 1830mg	39%

*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: 33.9%

Protein: 12.5%

Carbs: 53.5%