Red lentil dahl
A creamy, spiced vegetarian dahl: red lentils bring plant protein and fibre for a balanced, satisfying dish.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle200 g red lentils
- check_circle400 g crushed tomatoes
- check_circle200 ml light coconut milk
- check_circle1 onion
- check_circle2 cloves garlic
- check_circle14 g olive oil
- check_circleTurmeric, cumin, ginger, salt
Method
- 1Sauté the onion, garlic and spices in the oil.
- 2Add the rinsed red lentils, tomatoes and coconut milk.
- 3Cover with a little water and simmer for 20 minutes.
- 4Adjust the seasoning.
- 5Serve with rice or bread.
The comforting, nourishing vegetarian dish
Dahl is an Indian dish of lentils simmered with spices — cheap, comforting and surprisingly complete nutritionally. This red-lentil version brings 20 g of plant protein, 56 g of slow carbs and above all 24 g of fibre for 387 kcal — one of the highest-fibre dishes in the whole catalogue, a guarantee of lasting satiety.
Red lentils are perfect for beginners: they cook fast (15 to 20 minutes), with no soaking, and melt into a creamy texture. Combined with coconut milk and spices (turmeric, cumin, ginger), they make a flavourful dish that is anything but bland — unlike the sometimes austere image of 'healthy' cooking.
Plant protein and controlled calories
With 20 g of protein for under 400 kcal, dahl is a very good dish for cutting as well as balance, especially for those who eat little or no meat. To raise the protein total, serve it with plain yogurt or quark (raita), or add hard-boiled eggs. A little basmati rice turns it into a more substantial refuelling meal.
The only real calorie item is the coconut milk: tasty but fatty. Use a light version, or measure it, if you are watching calories. The lentils and spices, on the other hand, are almost 'free' in energy given the fibre and micronutrients they provide.
Simmering it and handling the fibre
A good dahl starts with well-awakened spices: fry them for a few seconds in a little oil with the onion and garlic before adding the lentils and liquid. Simmer covered until the lentils break down, stirring so it doesn't catch. Adjust the liquid depending on whether you want it thick or more soupy.
A word on the 24 g of fibre: it is excellent for satiety and digestion, but if you are not used to eating that much, increase legumes gradually across your week and drink enough water. Your digestive system adapts quickly, and fibre is a widely under-consumed asset among athletes.
Serving it and storing it
Dahl stands on its own, but a few sides turn it into a complete meal. A portion of basmati rice makes it a heartier refuelling dish and completes the lentils' amino acid profile; plain yogurt or a raita brings freshness and protein; a handful of spinach thrown in at the end adds iron and volume.
It is also a batch-cooking champion: it keeps for 4 to 5 days chilled and its flavour improves with resting as the spices infuse. It freezes perfectly in individual portions for up to 3 months — thickened on reheating, just add a little water or coconut milk. Make a big pot on Sunday and you have meals ready for the week.
What to pair it with
To vary high-fibre, plant-protein legume dishes, these recipes extend the dahl.
Key takeaways
- 20 g protein and 24 g fibre for 387 kcal: maximum satiety, very cheap dish.
- Add yogurt, quark or eggs to raise the protein total.
- Coconut milk is the only fatty item: lighten it if you watch calories.
- Awaken the spices before simmering; increase fibre gradually.
Frequently asked questions
Are red lentils a good protein source?
Yes: about 8 g of protein per 100 g cooked, plus lots of fibre, iron and slow carbs. Like most legumes, they benefit from being paired with a grain (rice) or a dairy product for a complete amino acid profile.
Do you need to soak red lentils?
No, that is precisely their advantage: they cook in 15 to 20 minutes with no soaking and break down into a creamy texture. Just rinse them before cooking. They are the fastest and easiest legume to cook.
Does dahl make you gain weight because of the carbs?
No: at 387 kcal per serving with plenty of fibre and protein, it is a filling, moderate-calorie dish. The lentils' carbs are slow and come with fibre. As always, it is your daily calorie total that matters, not a single food.
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