Vegan Red Lentil Dal

Name: Vegan Red Lentil Dal
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup red lentils, rinsed; 2 tbsp coconut oil; 1 tsp brown mustard seeds; 1 tsp cumin seeds; 1 yellow onion, finely diced; 4 garlic cloves, minced; 1 tsp fresh ginger, grated; 1 can canned diced tomatoes; 1 can full-fat coconut milk (13.5 oz); 2 cups low-sodium vegetable broth; 1/2 tsp ground turmeric; 1 tsp garam masala; 1/4 tsp cayenne pepper; 1 tsp salt; 2 tbsp fresh lemon juice; 1 cup basmati rice, rinsed; 1/4 cup fresh cilantro, chopped

Velvety red lentils cooked down with tomatoes, coconut milk, and an aromatic tempering of mustard seeds, cumin, and fresh ginger - a warming, nourishing bowl that comes together in under 40 minutes.

40 minEasyServes 4350 cal/serving

IndianDinnerStovetopVeganVegetarianHigh ProteinHigh FiberDairy-FreeEgg-FreeGluten-FreeNut-Free

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Ingredients

1 cup red lentils, rinsed
2 tbsp coconut oil
1 tsp brown mustard seeds
1 tsp cumin seeds
1 yellow onion, finely diced
4 garlic cloves, minced
1 tsp fresh ginger, grated
1 can canned diced tomatoes
1 can full-fat coconut milk (13.5 oz)
2 cups low-sodium vegetable broth
1/2 tsp ground turmeric
1 tsp garam masala
1/4 tsp cayenne pepper
1 tsp salt
2 tbsp fresh lemon juice
1 cup basmati rice, rinsed
1/4 cup fresh cilantro, chopped

Instructions

1

Cook 1 cup rinsed basmati rice according to package directions.
2

Heat 2 tbsp coconut oil in a large saucepan over medium heat. Add 1 tsp brown mustard seeds and 1 tsp cumin seeds and cook for 30-60 seconds until they pop.
3

Add 1 finely diced yellow onion and cook until softened and golden, about 6 minutes. Add 4 minced garlic cloves and 1 tsp grated fresh ginger; cook 1 minute.
4

Stir in 1/2 tsp ground turmeric, 1 tsp garam masala, and 1/4 tsp cayenne pepper; cook 30 seconds.
5

Add 1 cup rinsed red lentils, 1 can canned diced tomatoes, 1 can full-fat coconut milk (13.5 oz), and 2 cups low-sodium vegetable broth. Stir well and bring to a boil.
6

Reduce heat to low, cover loosely, and simmer for 20-25 minutes, stirring occasionally, until lentils are completely tender and creamy. Season with 1 tsp salt.
7

Stir in 2 tbsp fresh lemon juice. Serve over basmati rice and garnish with 1/4 cup chopped fresh cilantro.

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Questions

Is there a substitute for garam masala in Vegan Red Lentil Dal?

The entry for Vegan Red Lentil Dal calls for 1 tsp garam masala. In its place: Mix two parts each of ground cumin and coriander with one part each of black pepper, cinnamon and cardamom. Curry powder is a different blend but works in a pinch.

Can I make Vegan Red Lentil Dal less spicy?

Yes. The heat in Vegan Red Lentil Dal comes from 1/4 tsp cayenne pepper. For a milder plate, halve the cayenne; nothing else in the method changes.

Is Vegan Red Lentil Dal gluten-free?

Yes. As written, nothing in the ingredient list for Vegan Red Lentil Dal is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the mustard seeds and the broth.

How much protein is in Vegan Red Lentil Dal?

One serving (the recipe makes 4) has 14 g of protein in about 350 calories, alongside 46 g carbohydrate and 10 g fat, plus 7 g fiber and 420 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein dinner collection.

How long does Vegan Red Lentil Dal keep?

Refrigerate what is left of Vegan Red Lentil Dal within two hours and eat it within three days. Reheat gently on the stovetop. The grain firms up as it chills; add a spoonful of water before reheating.

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