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Lentils.org

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Red Lentil Dal

Prep Time: 10 Minutes

Total time: 35 Minutes

Servings: 10

A classic and simple lentil dal – split red lentils simmered in toasted cumin seeds, onion, jalapeño, garlic, ginger, turmeric, paprika, cardamom, and tomato, with coconut milk folded in at the end. Scoop a dollop of dal over a rice base and add some veggies for an on-the-go dal bowl!

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    ¼ cup (60 mL) canola oil

    1 tsp (5 mL) cumin seed

    2 cups (500 mL) yellow onion, diced small

    1 Tbsp (15 mL) jalapeno, minced

    ½ cup (125 mL) garlic, minced

    ½ cup (125 mL) ginger, minced

    1 tsp (5 mL) turmeric

    1 tsp (5 mL) smoked paprika

    1 tsp (5 mL) cardamom, ground

    1 cup (250 mL) tomato, diced small

    2 ½ cups (625 mL) split red lentils

    6 ½ cups (1.625 L) low-sodium chicken stock

    2 Tbsp (30 mL) coconut milk

    2 Tbsp (30 mL) lemon juice

    ½ cup (125 mL) cilantro, minced


Directions

  1. In a large pot, heat oil over medium to high heat. Add cumin seeds and toast lightly for 1 minute.
  2. Add onion, jalapeno, garlic, and ginger and cook for 3 minutes, until onions just begin to turn translucent.
  3. Add turmeric, paprika, cardamom, and tomato to the pan and stir to fully incorporate. Allow to cook for 3 minutes until the tomato begins to break down.
  4. Add lentils and stock and bring the pot up to a boil. Reduce to a simmer and cook for 20 minutes.
  5. Once lentils are broken down and tender, stir in coconut milk and lemon juice. Serve while hot. Garnish each serving with the minced fresh cilantro.

Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 330
  • Total Fat 9 g
  • Saturated Fat 1 g
  • Cholesterol 0 mg
  • Carbohydrates 39 g
  • Dietary Fibre 15 g
  • Sugar 3 g
  • Protein 17 g
  • Sodium 50 mg
  • Potassium 896 mg
  • Folate 11 mcg