Daal has a somewhat soup-like consistency, and red lentils lend themselves perfectly to create a creamy texture. It goes wonderfully on rice or with naan (Indian flatbread). It’s simple ingredients can feed many people for a very low cost. This red lentil daal comes together very quickly and is nicely paired with chana masala (a chickpea tomato dish) and/or a vegetable vindaloo. My inspiration are the beautiful, anti-inflammatory, and nutritious spices from India; garlic, ginger, turmeric, cumin, and red pepper flakes. This recipe was adapted from Richa Hingle’s book, Vegan Richa’s Indian Kitchen. If you like Indian foods, I HIGHLY recommend this book!! It has so many delicious recipes in it, that are great as is (minus the oil).
**On curry leaves: Curry leaves have a fragrant smell, and are not the same as “curry” the spice blend. They have the appearance of bay leaves, but are edible. They can be found at Indian supermarkets.
**On ginger-when buying ginger, be sure to purchase a firm root. Be sure to place in a freezer-safe ziploc bag and freeze the rest of what you don’t use. You can peel frozen ginger easily with a knife the next time you wish to use it. This prevents the ginger from shoveling up and going bad.
I typically double this for left overs 🙂
Ingredients:
- 1 cup red lentils
- 2 1/2 cups of water (additional water if needed)
- 1/2 cup of light coconut milk (if desired, can use plain almond milk with a drop of coconut extract to reduce fat)
- 1 1/2 tbsp of peeled and minced ginger
- 1 1/2 tbsp minced garlic
- 1 cup mined red onion
- 1 15-oz can of diced tomatoes, Muir Glen brand is great & no BPA!
- 1/2 tsp cumin seed
- 1 stalk of fresh curry leaves-stem removed, these are fragrant and can be found at Indian supermarkets. If you don’t have, you can substitute 1 large bay leaf, however the fragrance won’t be as bold. Curry leaves are edible, whereas bay leaves are not.
- 1/2 tsp crushed red pepper flakes
- 3/4 tsp salt
- 1 tsp turmeric
- Optional: chopped fresh greens if desired
- juice of 1/2 a lemon
- fresh cilantro/parsley to serve
Instructions:
- Heat a heavy bottomed stock pot. Once hot, add onions garlic, ginger, and 2 tbsp of water. Sauté until onions begin to sweat, and turn slightly golden. Add in cumin seed, turmeric, salt, and crushed red pepper. Stir to combine.
- Add in lentils, water, coconut milk, tomatoes, curry leaves, and bring to a boil. Reduce to a simmer
- Cook until lentils are creamy and soft, adding additional water if needed. Can add some fresh greens if desired.
- Squeeze in fresh lemon juice, additional salt/pepper if needed.
- Serve with rice and fresh cilantro.
- Great paired with Chana Masala, Vegetable Vindaloo, and Rice.
Nutritional Benefits:
- Good Source of protein
- High in fiber
- No cholesterol
- Low in fat
- 1 cup red lentils
- 1 cup red lentils
- 2½ cups of water (additional water if needed)
- 2½ cups of water (additional water if needed)
- ½ cup of light coconut milk (if desired, can use plain almond milk with a drop of coconut extract to reduce fat)
- ½ cup of light coconut milk (if desired, can use plain almond milk with a drop of coconut extract to reduce fat)
- 1½ tbsp of peeled and minced ginger
- 1½ tbsp of peeled and minced ginger
- 1½ tbsp minced garlic
- 1½ tbsp minced garlic
- 1 cup mined red onion
- 1 cup mined red onion
- 1 15-oz can of diced tomatoes
- 1 15-oz can of diced tomatoes
- ½ tsp cumin seed
- ½ tsp cumin seed
- 1 stalk of fresh curry leaves, these are fragrant and can be found at Indian supermarkets. If you don't have, you can substitute 1 large bay leaf, however the fragrance won't be as bold. Curry leaves are edible, whereas bay leaves are not.
- 1 stalk of fresh curry leaves, these are fragrant and can be found at Indian supermarkets. If you don't have, you can substitute 1 large bay leaf, however the fragrance won't be as bold. Curry leaves are edible, whereas bay leaves are not.
- ½ tsp crushed red pepper flakes
- ½ tsp crushed red pepper flakes
- ¾ tsp salt
- ¾ tsp salt
- ½ tsp turmeric
- ½ tsp turmeric
- Optional: chopped greens if desired
- Optional: chopped greens if desired
- juice of ½ a lemon
- juice of ½ a lemon
- fresh cilantro to serve
- Heat a heavy bottomed stock pot. Once hot, add onions garlic, ginger, and 2 tbsp of water. Sauté until onions begin to sweat, and turn slightly golden. Add in cumin seed, turmeric, salt, and crushed red pepper. Stir to combine.
- Add in lentils, water, coconut milk, tomatoes, curry leaves, and bring to a boil. Reduce to a simmer.
- Cook until lentils are creamy and soft, adding additional water if needed. Can add some fresh greens if desired.
- Squeeze in fresh lemon juice, additional salt/pepper if needed.
- Serve with rice and fresh cilantro.
