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red lentil dal with rice in white bowl with spoon

Red Lentil Dal (Masoor Dal Recipe)

This red lentil dal recipe (Masoor Dal) makes an easy, flavorful and inexpensive meal you are going to love. Plant-based/ vegan friendly recipe

Course Main Course
Cuisine American, Indian, Vegan
Keyword masoor dal, red lentil dal, red lentil dal recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4 to 6
Calories 313 kcal
Author Marjorie @APinchOfHealthy

Ingredients

  • 1 Tablespoon olive oil
  • 1 small onions - peeled and diced
  • 1 Tablespoon minced ginger
  • 2 cloves garlic - peeled and minced
  • ½ teaspoon salt (more or less, to taste)
  • ¼ teaspoon black pepper
  • ½ teaspoon curry powder
  • ½ teaspoon cumin
  • ¼ teaspoon coriander
  • 3 cups vegetable stock
  • 1.5 cups red lentils
  • 1 15 ounce can fire roasted diced tomatoes
  • Cooked jasmine rice - optional for serving

Instructions

  1. Heat a large pot to medium heat and add the olive oil. Once the oil is hot, add the onion, garlic and ginger to the pot and toss and cook it for 2-3 minutes. Then add in the salt and pepper, curry powder, cumin and coriander and toss and cook the onions in all of the spices for 1-2 minutes.
  2. Pour in the stock and use a wooden spoon to scrape the brown bits off the bottom of the pan. Then add in the lentils and tomatoes and stir everything together.
  3. Cover the pot and bring everything to a boil then reduce to simmer for 30 minutes or until the lentils are nice and soft. You may need to stir every once in a while to ensure the lentils do not stick to the bottom of the pan.
  4. Remove the pot from the heat and scoop and serve the dal over cooked rice.

Recipe Notes

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition is for 4 servings, including 3/4 cup cooked jasmine rice per serving.

Nutrition Facts
Red Lentil Dal (Masoor Dal Recipe)
Amount Per Serving
Calories 313 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 1164mg51%
Potassium 354mg10%
Carbohydrates 58g19%
Fiber 7g29%
Sugar 6g7%
Protein 11g22%
Vitamin A 813IU16%
Vitamin C 6mg7%
Calcium 70mg7%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.