Red Lentil Dal



Red lentil dal in a bowl
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Red Lentil Dal

Red Lentil Dal

  • Author: Challenge 22
  • Active Time: 25 min
  • Total Time: 25 min
  • Yield: 4 servings 1x
  • Category: Main dish
  • Cuisine: Indian


stew, rich in protein, iron, and healthy, complex carbohydrates. This dish is also a gentle choice for those who sometimes suffer from stomach pain after eating legumes. Incredibly simple to prepare and especially recommended for curry lovers!

An easy one to rustle up, red lentil dal is wholesome, warming, and affordable. Replace fresh cilantro with dried, and this recipe is made entirely from pantry staples. As dried herbs bring a more intense flavor, sub the fresh cilantro with a teaspoon of dried cilantro.


  • 1 cup red lentils (or 200g)
  • 2 large onions
  • 4 garlic cloves
  • 3 tsp curry powder
  • 2 cups crushed tomatoes (or 200 g)
  • ½ tsp salt
  • 3 handfuls of chopped cilantro
  • Oil for frying


  1. Cook the lentils in a covered pot with 2 cups of boiling water for about 20 minutes, until the lentils are very soft and are starting to lose their shape.
  2. Meanwhile, chop the onion and garlic, heat a little oil in a skillet or frying pan, and fry until golden brown.
  3. Add the crushed tomatoes, curry powder, salt, and cilantro, stir well and cook for another 2 minutes.
  4. Add the tomato mixture to the lentils, and mix until combined.
  5. Remove from the heat and serve hot.


Still in the mood for cooking? Try our Seitan Schnitzel recipe for another delicious meal.

Take a look at our weekly plant-based meal plan for other inspiring recipes.

Keywords: dal, lentils, quick, easy, 30 minutes or less, high in protein, high in iron

Want to cook another delicious recipe, using red lentils? We recommend making this Indian Lentil Soup and some Lentil Burgers!

For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!

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