Dahl is one of those vegetarian dishes that might well be able to sway the most committed of carnivores to a greener way of eating, even if only for one meal.
Not only is a bowl of dahl downright delicious and ever so soothing, its ingredients also have a number of nutritional benefits. Red lentils are a protein rich legume and are loaded with fiber, and as the saying goes “fiber keeps you fuller for longer”.
Spice wise, turmeric and ginger have long been held in high regard in Aruveydic Medicine for their healing properties. Ginger isn’t just great for when colds set in. It’s particularly good for digestion complaints by relieving gas pains, nausea and stomach cramps, while turmeric serves as an excellent natural antibiotic and anti-inflammatory medicine.
Health and taste aside, dahl makes for a cheap and reliable dish, with a little going a long way. It’s low fuss and freezes well for later.
But what do we like best? The feel good factor exuding from each bowl. This recipe is a hybrid of several dahl recipes, the addition of spring onions and tomatoes at the end giving a Tibetan style nod.
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Red Lentil Dahl
- Total Time: 40 minutes
- Yield: Serves 4
- Diet: Vegetarian, Vegan
Description
Spiced lentils simmered to perfection. A hearty, flavorful vegetarian meal thats surprisingly simple to make.
Ingredients
- 2 tbsp (30 ml) cooking oil
- 1 red onion
- 1 inch piece grated fresh ginger
- 3 cloves chopped garlic
- 1 chilli, finely chopped
- 1.5 tsp cumin seeds, pre toasted
- 1 pinch turmeric
- Salt
- 1 cups (237 ml) red lentils
- 1 lime
- 1 punnet halved cherry tomatoes
- 1 bunch trimmed, cleaned and sliced spring onions
- Natural yogurt, to taste
Instructions
- Add the oil to a heavy-based saucepan over medium heat.
- Add the onion and cook until translucent.
- Add the ginger, chili, turmeric, and cumin seeds to the onions and continue to cook until soft.
- Add the lentils, a pinch of salt, and 3 cups of water; stir occasionally for 15 minutes, then add the tomatoes.
- After 5 more minutes, the lentils should be soft but retain some shape. Add the spring onions, stir, and remove from heat.
- Squeeze with lime and add more salt to taste.
- Top with fresh coriander, drizzle with natural yogurt, and serve. For a more filling meal, eat with rice or flatbreads.
Notes
- Toasted cumin seeds release a deeper, more complex flavor. Toast them in a dry pan for 1-2 minutes before adding to the pot.
- For a creamier dahl, use a hand blender to partially purée the lentils before adding the spring onions.
- Leftovers can be stored in the refrigerator for up to 4 days and re-heated gently on the stovetop.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Braising
- Cuisine: Indian
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 5
- Sodium: 400
- Fat: 10
- Saturated Fat: 2
- Unsaturated Fat: 7
- Carbohydrates: 60
- Fiber: 15
- Protein: 18
Frequently Asked Questions
What type of lentils should I use for this dahl?
Red lentils are the standard choice for dahl because they cook down into a thick, creamy texture in about 20 to 25 minutes without any pre-soaking. Green or brown lentils will stay firmer and won’t give you the same smooth consistency.
How do I get the most flavor from the spices?
Cook the onion in oil until translucent, then add the ginger, chili, turmeric, and cumin seeds and cook until softened – this blooms the spices in the fat and builds a deeper, more fragrant base. Toasting the cumin seeds in a dry pan for 1-2 minutes beforehand adds even more depth.
Can I freeze leftover lentil dahl?
Dahl freezes very well for up to 3 months. It thickens considerably in the freezer, so add a bit of water or vegetable stock when reheating and stir over low heat until smooth.
Add strong stock, not water, for a richer taste.
No tomatoes but any other veg to add depth.
Hi Elizabeth, that’s odd! What lentils are you using?
I am curious if anyone else had a problem getting the lentils to cook in the time specified in the recipe. Mine took a good hour before I thought they were edible.