High Protein Vegetable Dal Curry

Packed with plant-based protein and bursting with bold, aromatic spices, this High Protein Vegetable Dal Curry is a wholesome and satisfying meal. Featuring nutrient-rich split red lentils, creamy coconut milk, and a medley of vegetables like carrots, cauliflower, and baby spinach, this hearty curry is as delicious as it is nourishing. Spiced with cumin, turmeric, garam masala, and a hint of chili for a perfectly balanced flavor profile, it’s simmered to perfection for a velvety texture. Ideal for weeknight dinners or meal prep, this one-pot recipe is vegan, gluten-free, and easily paired with basmati rice or naan for a comforting, restaurant-quality dish at home. Stay healthy while savoring every bite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Split red lentils (masoor dal)
• 1 cup Chickpeas (cooked or canned, drained and rinsed)
• 2 medium Carrots (diced)
• 1.5 cups Cauliflower florets
• 2 cups Baby spinach (fresh)
• 1 large Onion (finely chopped)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 1.5 cups Tomatoes (diced, fresh or canned)
• 1 cup Coconut milk (unsweetened, canned)
• 3 cups Vegetable broth
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder (adjust to taste)
• 1 teaspoon Salt
• 2 tablespoons Coconut oil (or any neutral oil)
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 0 Cooked basmati rice or naan (optional, for serving)

Directions

Step 1

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

Step 2

Heat the coconut oil in a large pot or Dutch oven over medium heat.

Step 3

Add the cumin seeds and sauté for 30 seconds until aromatic.

Step 4

Add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and golden brown.

Step 5

Stir in the garlic and ginger, cooking for another minute until fragrant.

Step 6

Add the diced tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt. Cook for 3-4 minutes until the tomatoes break down and form a thick paste.

Step 7

Pour in the vegetable broth and coconut milk, stirring to combine.

Step 8

Add the rinsed lentils, diced carrots, and cauliflower florets to the pot. Bring the mixture to a gentle boil.

Step 9

Reduce the heat to low, cover, and simmer for 20-25 minutes, stirring occasionally, until the vegetables and lentils are tender.

Step 10

Stir in the chickpeas and baby spinach. Cook for 2-3 minutes until the spinach wilts and the chickpeas are warmed through.

Step 11

Taste and adjust seasoning as needed.

Step 12

Garnish with fresh cilantro and serve hot with basmati rice or naan, if desired.

Nutrition Facts

Serving size	2403.4 grams (2403.4g)

Amount per serving	% Daily Value*
Calories	2626

Total Fat 102.60g	132%
Saturated Fat 76.30g	382%
Polyunsaturated Fat 2.10g
Cholesterol 0mg	0%
Sodium 4628mg	201%
Total Carbohydrate 350.10g	127%
Dietary Fiber 69.40g	248%
Total Sugars 58.60g
Protein 106.10g	212%

Vitamin D 0IU	0%
Calcium 642mg	49%
Iron 43mg	241%
Potassium 6421mg	137%

*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: 33.6%

Protein: 15.4%

Carbs: 51.0%