Don't miss out on my next spiritual retreat. June 7 – 9th, 2024. Sign me up!
Dinner / Meal Prep / Plant-based

Red Lentil Dal

View recipe

Did you know lentils are from the legume family? They are often categorized by their colour – green, red or brown. Red lentils are perfect for Dal as they cook quickly and have a sweet flavor. Lentils are an excellent plant-based protein source, a great source of iron, fibre, potassium, zinc and B vitamins.

Garlic & onion are prebiotics, which feed probiotics – they work together to improve our gut health. Ginger and turmeric add great flavour to this meal but also have anti-inflammatory properties. Indian spices are warming for the body, which makes this the perfect comfort food for this time of year.

Not only is this dish healthy and delicious it is budget friendly too. A bag of red lentils is typically under $3 at most places depending on the size of the bag. Perhaps the best part about this recipe is that it only uses 1 pan and can be made in under 30 minutes.

Real food wins every time. It doesn’t have to be difficult to make something homemade, and this way you know exactly what you are putting in your body. Ingredients that have nutrients that you body needs and cutting out anything processed.  

Serve this dish up with cauliflower rice for lower carbs and calories or traditional rice if you prefer that. The idea is to make the recipe work for you and your nutritional needs.

The Recipe


Red Lentil Dal

Makes: 4-6 servings

Prep Time: 10 minutes

Cook Time: 30 minutes


2 tablespoons coconut oil or avocado oil

½ yellow onion, diced

2 cloves garlic, minced

1 inch fresh ginger, grated

2 tablespoons curry powder

2 teaspoons garam masala

½ teaspoon turmeric

½ tsp cayenne (optional)

3 cups water

1 can coconut milk

1 (28oz) can crushed tomatoes

1 ½ cup red dried lentils

1 tablespoon of tapioca starch (or corn starch) to thicken

garnish with fresh cilantro

  1. Head oil in bottom of large frying pan over medium high heat. Add onions garlic and ginger sauté for 2 minutes.
  2. Stir in curry powder, garam masala, turmeric and cayenne and sauté until fragrant about 30 seconds to 1 minute.
  3. Rinse red lentils well in strainer.
  4. Add in water, coconut milk, tomatoes and stir in lentils.
  5. Bring mixture to boil, then reduce to low heat until lentils are soft and liquid has been absorbed, 20-30 minutes.
  6. Serve over rice or cauliflower rice. To make cauliflower rice grate cauliflower with cheese grater or place florets in food processor and pulse into rice. Cook in large frying pan over medium heat until rice becomes translucent or cooked. Option to add a bit of cooking oil or water and more onions and garlic to flavour, cook for 5-8 minutes.

Note – option to add more veggies in with this dish we love to add potatoes and cauliflower or broccoli and red peppers. Get creative and add your faves!

If you make this recipe I would love to hear what you think in the comments below or be sure to tag us in your creations over on Instagram @pam_rocca.

As always sharing is caring, if you know someone who would love this recipe I would so appreciate you sharing it with them.

Happy Meal Prep Sunday,