Red Lentil Dhal

Immerse yourself in the comforting, aromatic flavors of this Red Lentil Dhal, a fragrant and hearty dish perfect for any occasion. This vegan-friendly recipe combines tender red lentils with the creaminess of coconut milk and a medley of warm spices like turmeric, cumin, and coriander, delivering a rich, flavorful experience. A sizzling temper of mustard seeds and cumin seeds adds a delightful depth, while fresh ginger, garlic, and a touch of chili powder bring a gentle kick. Ready in just 40 minutes, this one-pot dish is simple to prepare and pairs beautifully with fluffy rice or warm flatbread. Garnish with fresh cilantro for a bright, herbaceous finish and enjoy this satisfying, protein-packed dhal as a wholesome, aromatic meal.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 cup coconut milk
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1 medium, diced tomato
• 2 tablespoons vegetable oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground paprika
• 0.5 teaspoon chili powder
• 1 teaspoon whole cumin seeds
• 1 teaspoon mustard seeds
• 2 tablespoons, chopped (optional, for garnish) fresh cilantro
• 1 teaspoon (adjust to taste) salt

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear, then set aside.

Step 2

Heat the vegetable oil in a large pot over medium heat.

Step 3

Add the mustard seeds and cumin seeds. Stir and cook for about 1 minute, or until the seeds begin to pop.

Step 4

Add the chopped onion to the pot and sauté until soft and golden, about 5 minutes.

Step 5

Add the minced garlic and grated ginger, then sauté for another 1 to 2 minutes, until fragrant.

Step 6

Stir in the ground turmeric, cumin, coriander, paprika, and chili powder, cooking for 30 seconds to bloom the spices.

Step 7

Add the diced tomato and cook for 3 to 4 minutes, until the tomato has softened and broken down.

Step 8

Add the rinsed red lentils, water, and coconut milk to the pot. Stir to combine and bring to a boil.

Step 9

Reduce the heat to low, cover the pot, and let simmer for 15 to 20 minutes, or until the lentils are soft and the dhal has thickened. Stir occasionally to prevent the lentils from sticking to the bottom of the pot.

Step 10

Season the dhal with salt to taste and adjust the consistency by adding more water if needed.

Step 11

Serve hot, garnished with fresh cilantro if desired, alongside rice or flatbread.

Nutrition Facts

Serving size	1495.4 grams (1495.4g)

Amount per serving	% Daily Value*
Calories	724

Total Fat 30.80g	39%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 16.90g
Cholesterol 0mg	0%
Sodium 3643mg	158%
Total Carbohydrate 97.90g	36%
Dietary Fiber 22.40g	80%
Total Sugars 38.20g
Protein 23.60g	47%

Vitamin D 0IU	0%
Calcium 238mg	18%
Iron 14mg	76%
Potassium 1712mg	36%

*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: 36.3%

Protein: 12.4%

Carbs: 51.3%