Red Lentil Dal

Gluten Free
Dairy Free
Popular
Health score
28%
Red Lentil Dal
40 min.
4
309kcal

Suggestions


If you’re looking to elevate your lunch or dinner with a delicious and healthful dish, our Red Lentil Dal is the perfect choice. This popular Indian staple is not only gluten-free and dairy-free, but it's also packed with flavor and nutrients that will leave you feeling satisfied and energized. Ready in just 40 minutes, this meal is ideal for busy weeknights or leisurely weekends.

The star of this recipe is the humble red lentil, which cooks quickly and transforms into a creamy, comforting dal. With the addition of fragrant spices like turmeric and a blend reminiscent of Bengali five spice (panch phoron), each bite bursts with warmth and rich complexity. The fresh plum tomatoes add a tangy sweetness that perfectly balances the earthy flavors, while a splash of lime juice brightens the overall dish.

Not only is this recipe incredibly simple to prepare, but it also offers substantial health benefits. Red lentils are an excellent source of plant-based protein, providing essential amino acids, fiber, and a range of vitamins and minerals. Coupled with a side of basmati rice or naan bread, this dish becomes a wholesome meal that’s perfect for any occasion.

Join the ranks of those who cherish this vibrant dish that celebrates both flavor and nutrition. Whether you’re a seasoned cook or just starting your culinary journey, Red Lentil Dal promises to be a delightful and fulfilling addition to your recipe repertoire!

Ingredients

  • cup lentils red well (orange lentils will work as )
  • cups water 
  •  plum tomatoes 
  • teaspoons canola oil 
  • 0.5 cup onion white yellow finely chopped
  • medium cloves garlic finely chopped
  • teaspoons bengali five spice mix or) sesame seeds white black (panch phoron) (if available)
  •  bay leaf 
  • teaspoon turmeric 
  • teaspoon kosher salt plus more to taste
  •  juice of lime fresh juiced (equal to 2 tablespoons lime juice)
  • sprigs cilantro leaves chopped
  • servings rice cooked

Equipment

  • bowl
  • sauce pan
  • knife
  • pot
  • sieve

Directions

  1. Rinse lentils and cook with water until soft:
  2. Place 1 cup of red lentils in a metal sieve. Rinse well with cold water.
  3. Pour cleaned lentils into a medium sauce pan.
  4. Add 3 cups of water. Bring lentils and water to a boil.
  5. Reduce heat, cover and simmer for 10 minutes or until the lentils are soft.
  6. Blanch and chop the tomatoes: While the lentils are cooking in step 1, bring a separate small pot of water to a boil.
  7. Score the peel of the tomatoes with a sharp knife in the shape of an "X".
  8. Place the tomatoes in the boiling water and blanch for one minute.
  9. Remove the tomatoes to a bowl to cool. Once cool, peel the tomatoes and cut out and discard the tough stem end. Chop the tomatoes, or mash them, and set aside.
  10. Sauté onions, garlic paste, spices: After the lentils in step 1 have cooked at least 5 minutes, start preparing the onions and spices.
  11. In a medium saucepan, heat the oil over medium heat.
  12. Add the chopped onions. Cook until translucent, about 3 minutes.
  13. Add garlic paste and cook for 1 minute more, stirring continuously, making sure that the garlic does not burn.
  14. Add the Bengali five spice. Cook and stir for another 2-3 minutes.
  15. Add bay leaf and turmeric. Stir.
  16. Add cooked lentils, salt: To the onions and spices, add the cooked lentils along with the lentil cooking water.
  17. Add salt. Cook for 10 minutes.
  18. Add lime juice and tomatoes. Cook for 3-5 more minutes. Adjust salt if necessary.
  19. Stir in chopped cilantro and remove from heat.
  20. Garnish with more chopped cilantro.
  21. Serve with basmati rice or naan bread.

Nutrition Facts

Calories309kcal
Protein19.06%
Fat8.68%
Carbs72.26%

Properties

Glycemic Index
67.65
Glycemic Load
28.27
Inflammation Score
-10
Nutrition Score
21.955652236938%

Flavonoids

Catechin
0.16mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.34mg
Isorhamnetin
1mg
Kaempferol
0.18mg
Myricetin
0.09mg
Quercetin
6.75mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:309.11kcal
15.46%
Fat:3g
4.62%
Saturated Fat:0.36g
2.23%
Carbohydrates:56.3g
18.77%
Net Carbohydrates:40.02g
14.55%
Sugar:3.32g
3.69%
Cholesterol:0mg
0%
Sodium:600.12mg
26.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.85g
29.7%
Fiber:16.28g
65.14%
Manganese:1.26mg
63.06%
Folate:238.33µg
59.58%
Vitamin K:36.67µg
34.92%
Vitamin B1:0.45mg
29.87%
Iron:4.96mg
27.55%
Phosphorus:264.37mg
26.44%
Vitamin B6:0.44mg
22.05%
Magnesium:83.06mg
20.77%
Potassium:678.68mg
19.39%
Copper:0.39mg
19.37%
Zinc:2.81mg
18.7%
Vitamin C:13.95mg
16.9%
Vitamin A:752.56IU
15.05%
Selenium:10.16µg
14.51%
Vitamin B5:1.4mg
14.03%
Vitamin B3:2mg
9.99%
Vitamin E:1.45mg
9.68%
Calcium:95.26mg
9.53%
Vitamin B2:0.14mg
8.45%