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–+ servings
red lentil dahl served in a bowl with some chillies and cilantro

Easy Red Lentil Dahl

A quick simple and comforting red lentil dahl. Dahl is an Asian stew made with pulses, and seasoned with various spices. This healthy dahl recipe is based on red lentils and is quick to made and ideal for freezing.
 
Print Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings: 8 portions
Calories: 261
Ingredients Method Nutrition Notes

Ingredients
  

  • 500 g red lentils (2 1/2 cups)
  • 1,500 ml vegetable broth 6 cups
  • 1 tbsp olive oil
  • 400 g chopped tomatoes (1 tin)
  • 1 large onion (peeled and chopped)
  • 3 garlic cloves (peeled and finely chopped)
  • 1 red bell pepper (deseeded and chopped)
  • 1 small courgette zucchini (chopped)
  • 100 g baby spinach (3 cups or one large bunch)
  • 1 tsp turmeric
  • 2 tsp cumin
  • 3 tsp garam masala
  • 2 tbs tamari/soya sauce
  • Juice from one lime
  • 1 thumb sized piece of ginger (1 tbsp of grated fresh ginger)
  • 1 fresh chili
  • A bunch of fresh cilantro (coriander leaves)

Method
 

  1. Add the oil to a pot and bring to a medium/high heat on the stovetop. Add the onions and sauté for a few minutes until they get soft and see through. Then add the chopped garlic and cook for another minute or two.
  2. Add the vegetable broth (or prepared vegetable stock) along with the chopped tomatoes.
  3. Rinse the lentils in a sieve under the cold water tap
  4. Add the lentils, the bell pepper, and the zucchini to the pot.
  5. Peel the ginger and grate into the pot. Add the turmeric, cumin, garam masala, tamari and finely chopped chili (include the seeds if you like extra heat). Stir everything together. 
  6. Once everything starts to boil, bring down to a gentle simmer for around 20 minutes. Stir regularly to avoid sticking. 
  7. Add spinach and cook for another few minutes until the spinach is fully wilted. 
  8. Add chopped fresh cilantro leaves and serve with cooked rice. 

Nutrition

Calories: 261kcalCarbohydrates: 45gProtein: 19gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gSodium: 588mgPotassium: 958mgFiber: 21gSugar: 4gVitamin A: 1980IUVitamin C: 40mgCalcium: 80mgIron: 6mg

Notes

Red lentils break apart the longer you cook them. You can cook a little longer if you prefer this consistency. 

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