Red Lentil Dal

The aromatic flavors of India come together with the healthy vegan protein and fiber in red lentils.  This vegan, fat-free, gluten-free healthy recipe will brighten up a dreary day and is a must for getting over a cold.  Enjoy plain or serve with Whole Wheat Flatbread or Chickpea Flatbread.

MEDIUM         Servings: 6       Ready In: 25 minutes

Red Lentil Dal - Healthy, Gluten-Free, Oil-Free, Indian, Plant-Based, Vegan

Red Lentil Dal - Healthy, Gluten-Free, Oil-Free, Indian, Plant-Based, Vegan


1 medium onion, diced
1 medium carrot, peeled and diced
1 tbsp. minced ginger
1 tbsp. Garam Masala
1 1/2 cup red lentils
2 cloves garlic, minced
1 bay leaf
6 cups water
2 Roma tomatoes
1/4 tsp. salt
1/4 tsp. black pepper

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Gather ingredients. 

To saute the aromatics: Combine onion, carrot, and ginger in a medium pot. Add the Garam Masala. 
Cook over medium heat, covered, until onions soften and Garam becomes aromatic, about 10 minutes. 
When the spices have darkened and are aromatic, you're ready to go. 3 

To cook the lentils: Add the red lentils, garlic, bay leaf, and water. 
Cover, bring to a boil, and simmer until lentils are tender, about 20 minutes. 
Seed and dice the tomatoes. 
When lentils fall apart, your soup is ready. 
Add in the diced tomatoes. Season with salt and pepper and taste. 
Garnish with extra diced tomatoes or cilantro and serve.

Chef's Tips: Red lentils break down into a creamy consistency when cooked.  You can use yellow or green split peas, too, but these take a bit longer to cook.

Yield: 8 cups

Step-by-Step Photos:

Nutrition Facts

Amount Per Serving (1/6 recipe, about 1.5 cups)

Calories 197.63
Calories From Fat (5%) 10.79
% Daily Value
Total Fat 1.29g 2%
Saturated Fat 0.23g 1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 205.69mg 9%
Potassium 478.49mg 14%
Total Carbohydrates 35.26g 12%
Fiber 7.15g 29%
Sugar 3.28g
Protein 12.7g 25%
Calcium 6.25mg <1%
Iron 39.78mg 221%
Vitamin A 1911.14IU 38%
Vitamin C 531.87mg 886%

Dal is a traditional Indian recipe that is a healthy source of vegan, gluten-free protein and fiber. Sometimes called a "pulse", it involves cooking lentils or split peas with spices until thick, almost like porridge. Plant-based Chef Katie Simmons shows you how to make easy Red Lentil Dal.