Vegan Red Lentil Dahl

This perfectly spiced red lentil dahl is a traditional Indian staple that is packed with flavor and wholesome ingredients. Great for a weeknight dinner when you need to simply throw everything into one pot and let is simmer for 30 minutes while you rest after a long day. Serve with naan or over brown rice for a satisfying and filling meal.

Lentils are packed with nutrients. They are a great source of B-vitamins, and are especially high in folate and plant-based protein. Lentils are also very high in minerals including zinc, iron, manganese, copper, and phosphorus. The polyphenols in lentils have antioxidant and anti-inflammatory benefits.

RECIPE PDF:

Vegan Red Lentil Dahl.pdf

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Number of Servings: 4 servings

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 minutes

Ingredients

• 1 tbsp vegetable oil

• 1 small yellow onion, chopped (about 1 cup)

• 2-3 garlic cloves, minced or pressed

• 1 tbsp fresh ginger, grated or minced

• 1.5 cups red lentils, rinsed

• 1 tsp cumin

• 1/2 tsp turmeric

• 1/4 tsp cardamon

• 1/8 tsp cayenne, or to taste (sub paprika or smoked paprika for mild dahl)

• 1 tsp salt, to taste

• 4 cups water, as needed

• 1-2 cups favorite greens (packed) (i.e. spinach, chard), rough chopped

Tools You Will Need

• Medium saucepan

Instructions

1) Heat the oil in a medium saucepan. Add in the onion and sauté about 5-7 minutes, until soft.

2) Add in the garlic and ginger and cook until fragrant, about 1-2 minutes.

3) Add in the remaining spices (cumin, turmeric, cardamon, cayenne) and cook for 1-2 minutes.

4) Stir in the lentils, salt and water. Bring the water to a boil, then turn heat down to medium-low, cover and simmer for 25 minutes, stirring occasionally.

5) The dahl is ready when the lentils are soft and creamy. If lentils are still not tender after 25 minutes, add a bit more water and cook until tender. Stir in the greens and mix until wilted and heated through (about 2 minutes).

6) Remove from heat and season to taste. Serve over brown rice or naan on the side.

Recipe adapted from Lauren at Oatmeal with a Fork https://www.oatmealwithafork.com/the-vegan-meal-my-carnivorous-husband-loves/

Notes

Naan usually contains egg, milk, and ghee (clarified butter). You can find vegan naan in certain grocery stores, health food stores or order online. One of my favorite brands is this one by Indian Life. If you have extra time, you can also make homemade vegan naan like this one: Easy Vegan Naan.

Let me know what you think!

If you made this recipe let me know how you liked it in the comments or feel free to ask me any questions! On instagram? Tag me @theplantpath.nutrition to show me how it turned out!

Nutrition Facts