Red Lentils Dahl

The Red Lentils Dahl recipe is a healthy vegan staple meal of the Indian Cuisine.  Personally, I think this recipe is very fulfilling on its own but many prefer it accompanied by naan bread or rice. The mixture of red lentils together with the onions, garam masala, turmeric, cumin, coriander, fresh ginger, chili pepper flakes, and finally the chopped tomatoes blend perfectly well to give the lentils a smoky effect. Some recipes also suggest adding paprika and cardamom pops but the spices can be altered and corrected according to your personal palate.

I love to eat this recipe in colder months on a Sunday evening, usually, after a weekend of eating out! I also make sure to make some extra portions to be eaten the next day for lunch or for batch freezing! The most important tip about this recipe is to cook the lentils until soft and then finally when mixing it with the Dahl mixture leave it some minutes to simmer altogether.

I have tried this recipe with various pans and pots but currently, I prefer using my stainless steel deep skillet with a glass lid to start the onion mixture and finally add the lentils in it. In this way, I can cook six portions or even more for batch freezing or to leave extra portions for the next day.

Red Lentils Dahl Step by Step

This recipe is very fast to prepare, as it takes only half an hour to serve it on the table. All you need to prepare are two chopped onions, some grated ginger, and 2 cloves garlic. I also like to prepare ahead, a mix all the spices in a small glass so that when I am cooking I do not have to meddle up with the various spice bottles.

First I start rinsing the lentils and leaving them in the water for about 5 minutes. And then after rinsing them thoroughly, I cover the lentils in a large pot with water and boil for around 10-15 minutes until the lentils are tender.

In the meantime, in a separate skillet,  I start frying the onion and the garlic in olive oil. Occasionally, I use garlic powder to make the taste milder and gain some time. However, it is very important to let the onion soften and leave it until it becomes translucent.

The next step is adding the fresh ginger together with the mix of spices. After mixing well, then I add the chopped tomatoes or tomato puree if you prefer and let it simmer until the tomatoes resemble a paste. I leave this to cook on moderate heat for 5 – 10 minutes making sure to mix everything well and continue stirring.

Accompaniments and Sides

As a side, you can either boil rice or toast the wraps or naan bread.

On serving, I like to add a sprinkle of cilantro and some people would also squeeze a lemon.

Recipe

Yum

AuthorwellbeingbaristaCategoryDifficultyBeginner

Yields6 Servings
Prep Time5 minsCook Time30 minsTotal Time5 hrs 35 mins

 500 g Red lentils, dry
 2 Red medium onion, chopped
 800 ml Tomatoes, chopped
 4 tsp Olive oil
 2 Garlic cloves
 2 tsp Ginger root, grated
Spices
 2 tsp Garam masala
 0.50 tsp Coriander, ground
 0.50 tsp Cumin, ground
 2 tsp Turmeric
 0.50 tsp White pepper
 0.50 tsp Chilli flakes
Optional Side Dishes per Serving
 50 g Boiled Rice (50g Uncooked +177 cal (Fat 0g Carbs 39g Protein 3g)
 1 Wholemeal Wrap + 212 cal Fat 6.8g Carbs 29.7g Protein 6g)
Nutrition Facts

Servings 6


Amount Per Serving
Calories 258Calories from Fat 27
% Daily Value *
Total Fat 3g5%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 4mg1%
Potassium 94mg3%
Total Carbohydrate 58g20%
Dietary Fiber 25g100%
Sugars 2g
Protein 24g48%

Vitamin A 0%
Vitamin C 4%
Calcium 9%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

1

Place the rinsed lentils in a large saucepan covering the lentils with temperature water. Turn the heat to medium and allow the lentils to cook for 20 minutes.

2

Meanwhile, heat the oil in a medium skillet set over medium heat.

3

Add the onions and garlic and cook until the onions become tender.

4

Add all the spices and mix well. Then add the tomatoes to the pan.

5

Once the lentils are cooked, drain off any excess water. Stir the dahl mixture into the pot of lentils.

6

Garnish with cilantro; serve with basmati rice, naan or wholemeal wrap

Ingredients

 500 g Red lentils, dry
 2 Red medium onion, chopped
 800 ml Tomatoes, chopped
 4 tsp Olive oil
 2 Garlic cloves
 2 tsp Ginger root, grated
Spices
 2 tsp Garam masala
 0.50 tsp Coriander, ground
 0.50 tsp Cumin, ground
 2 tsp Turmeric
 0.50 tsp White pepper
 0.50 tsp Chilli flakes
Optional Side Dishes per Serving
 50 g Boiled Rice (50g Uncooked +177 cal (Fat 0g Carbs 39g Protein 3g)
 1 Wholemeal Wrap + 212 cal Fat 6.8g Carbs 29.7g Protein 6g)

Directions

1

Place the rinsed lentils in a large saucepan covering the lentils with temperature water. Turn the heat to medium and allow the lentils to cook for 20 minutes.

2

Meanwhile, heat the oil in a medium skillet set over medium heat.

3

Add the onions and garlic and cook until the onions become tender.

4

Add all the spices and mix well. Then add the tomatoes to the pan.

5

Once the lentils are cooked, drain off any excess water. Stir the dahl mixture into the pot of lentils.

6

Garnish with cilantro; serve with basmati rice, naan or wholemeal wrap

Red Lentil Dahl

If you are a fan of curries and Indian recipes, I am sure that this will be a very popular recipe from now onwards. Honestly, I always loved Indian food, but its only when I started to taste vegan recipes that I discovered this one.

Nutritional Information

The Red Lentils Dahl paired up with a wholemeal wrap, has the perfect macro-nutrients balance for maintenance and weight loss.

Calories Carbs Fat Protein
Macros 430cal 87g 6g 30g
Macros % 66.7% 10.3% 23%
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