Heart Healthy Potato and Lentil Dahl

Published: 18 January 2024 by Simon Deane

This is a delicious heart healthy potato and lentil dahl. Made with almond butter instead of coconut milk, for a low saturated fat dish. A high protein dish that is ready in 30 minutes.
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Dahl is a simple and tasty dinner option. Dahl (also sometimes spelled as dhal or dal) are split pulses that don’t require soaking before cooking. Often dahl recipes, such as this one, are made with split red lentils.

Lentil dahl is a stew that is made with lentils and usually mildly spiced. Even though its not overly complicated, its a warm and satisfying meal that can also be delicious, especially with the right mix of spices.

Dahl with Almond Butter but no Coconut Milk – how strange

If you check dahl recipes online, you will probably find that most of them contain coconut milk. I use coconut milk from time to time in cooking but it is very high in saturated fat. Almost all of the fat in coconut milk is saturated and virtually all of the calories in coconut milk come from fat. This is the type of fat that raises blood cholesterol.

For a heart healthier dish, I like to use nut butters or tahini to create a creamy flavour in many recipes in place of higher saturated fat ingredients. Most of the fat in each of these is unsaturated. For this recipe I use almond butter to create a lovely creamy flavour. You can make a great dahl without adding almond butter or coconut milk and I have created such a great dahl without coconut milk recipe.


  • Red lentils
  • Chopped tomatoes
  • Fresh ginger – gives a lovely warming kick to the dahl
  • Apple – adds a little sweetness and acidity
  • Maple syrup – for sweetness, another sweetener will also work in its place
  • Dried spices – garam masala, curry powder, turmeric and cumin – if you don’t have garam masala, you can add some extra curry powder, or experiment with the spices a little.
  • Onions and garlic
  • Soy sauce – or tamari
  • Potatoes – you can also use sweet potatoes for variety, or a mix of both
  • Almond butter – for a creamy flavour
  • Oil – for sautéing
  • Lemon – for a little tanginess and acidity. You can also use lime instead.
  • Water

How to make this Potato and Lentil Dahl

Before you start the cooking process, you put the kettle on with enough water for this dish.

You start this dish, as with the start of many great recipes, by sautéing some onion in a big pot with a drop of oil. Cook the onions for around 5 minutes and at the first signs of browning, you add the garlic and cook for another minute.

Then add the dried spices, mix in and cook for another 30 seconds or so. When you add the dried spices, you can also add some freshly chopped chilli if want to add some extra spice to your potato and lentil dahl. If you prefer to leave it milder, you can leave out the chilli.

Then add the chopped tomatoes, the boiling water and the grated ginger. You also add the lentils at this point. Bring to a boil and stir regularly, as lentils have a habit of sticking to the bottom of the pan.

Once the pot starts to boil, turn down to a gentle simmer. I like to cook the lentils for around 25 minutes so I usually wait around 5 minutes to add the potatoes. I also cut the potatoes into relatively small cubes.

When adding the potatoes, you can also add the maple syrup, almond butter, soy sauce and grate in the apple. There is no need to peel the apple first. Stir everything well to ensure the almond butter is broken down. I have been known to ingest a mouth full of almond butter, when I haven’t done this properly before.

Once the dahl has been cooking for around 20 minutes it is ready to serve, however I like to cook it for around 25 minutes to allow the lentils to break down a little more into a soupier texture.

What to serve with Potato and Lentil Dahl

Most of the time I eat dahl with rice. I often also add some naan bread. I also highly recommend a little freshly chopped coriander to garnish, to just finish it nicely.

Similar Fit Dish Recipes

If you like this sort of thing, you should also check out my Easy Red Lentil Dahl, which is made without coconut milk or almond butter.

If you want to try a creamy dish with coconut milk you can try my Creamy Red Lentil Curry with Coconut Milk.

If you want more lentils in your life, check out the lentil soup recipe below. Since lentils are high in protein, they are a high protein soup option.

lentil and potato dahl served with rice and naan bread

Potato and Lentil Dahl

Prep Time 5 minutes
Cook Time 25 minutes
Servings 8 people
Calories 284 kcal


  • 350 g red lentils
  • 400 g chopped tomatoes (one tin)
  • 1 tbsp fresh ginger (grated)
  • 1 apple
  • 1 tbsp maple syrup
  • 3 tbsp soy sauce
  • 1 onion (large)
  • 2 cloves garlic
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 tsp garam masala
  • 1 tsp curry powder
  • 1 chilli
  • 2 tbsp almond butter
  • 1.2 litres water
  • 400 g potatoes
  • 1 tbsp vegetable oil


  • Start by grabbing a big pot and sautéing the onion in the oil. Once the onions start to go translucent, add the garlic and cook for another minute until they start to brown slightly.
  • Add the turmeric, cumin, garam masala, curry powder. Stir in and cook for another 30 seconds or so.
  • Add the chopped tomatoes and water and the grated ginger.
  • Add the lentils and bring to the boil stirring regularly, then cook on a gentle simmer also giving a stir every now and again. Lentils can tend to stick to the bottom of the pan so regular stirring is recommended.
  • Add the chopped potatoes after the lentils have been cooking for around 5 minutes. Add the maple syrup, soy sauce and the almond butter and Grate in the apple. Stir everything together and continue to stir every few minutes.
  • Cook on a gentle simmer for around 20 minutes.
  • Serve the dal as you like it. I like to add some finely chopped fresh chilli, and serve along with rice and naan bread.


Calories: 284kcalCarbohydrates: 47gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 459mgPotassium: 908mgFiber: 17gSugar: 9gVitamin A: 197IUVitamin C: 27mgCalcium: 81mgIron: 5mg
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  • Simon Deane

    My mission is to provide the resources to help people to prepare their own healthy and tasty meals at home and to teach people about nutrition and how to eat healthier...

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