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Red Lentil Dahl

This delicious, Indian-inspired Red Lentil Dahl recipe is a hearty and healthy curry that'll have you coming back for more. Packed with protein and bursting at the seams with bright flavors, this is a perfect meal for any time of year.
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Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 6 people
Calories: 227kcal
Author: Sarah McMinn


  • 1 tablespoon coconut oil
  • 1 small yellow onion, chopped (about 1 cup)
  • 3-4 cloves garlic, peeled and minced
  • 1 tablespoon fresh ginger, peeled and grated
  • ½-1 jalapeno, seeded and minced
  • 1 cup carrots, chopped
  • 1 tbsp. curry powder
  • 1 ½ tsp. cumin
  • 1 tsp. coriander
  • ½ tsp. paprika
  • ¼ tsp. cayenne
  • 1 ½ cup dried red lentils, rinsed
  • 1 (14.5 oz) can diced tomatoes
  • 3 cups vegetable stock
  • 1 (14 oz) can coconut milk
  • 1 ½ tsp. salt
  • 1-2 cups kale, destemmed and chopped


  • Heat the coconut oil in a skillet. Once the oil is hot, add the onions, garlic, ginger, and jalapeños for 3-5 minutes, until the onions are translucent and fragrant. Add the carrots and spices and stir to coat.
  • Place the lentils in a fine mesh strainer and thoroughly rinse. It's important not to skip this step otherwise your lentils might have a gritty dirt taste. Rinse for 30-60 seconds and let all the water drain from the lentils.
    Once veggies are evenly coated, add the lentils, tomatoes, and vegetable broth and bring to a boil. Reduce heat to a simmer. Cook for 15-20 minutes, stirring occasionally until the red lentils are soft.
  • Add coconut milk and continue simmering for 10 minutes until you have reached the desired thickness. Stir in salt and kale. Cook for an additional minute until the kale has wilted slightly. Taste and adjust seasoning.
  • Serve over rice with fresh cilantro


Serving and Storing
This dish is best served warm over long grain, fragrant rice like jasmine or basmati. I also love serving it with some vegan naan to sop up all the goodness at the end of the bowl! Feel free to portion out individual servings at the beginning of the week for easy grab and go lunches. Any leftovers will keep for up to a week in the fridge or up to three months in the freezer.
Recipe Tips
  • Short on time? Feel free to leave the skins on your carrots! They're packed with nutrients and will be unnoticeable in the final dish.
  • Make sure to rinse lentils. Place the lentils in a fine mesh strainer and thoroughly rinse. If you don’t rinse, your lentils might have a gritty dirt taste.
  • Want to amp up the heat? Leave the membranes in your jalapeño and use the whole pepper. Feel free to add extra slices of fresh jalapeño to the final dish.
  • Don’t like kale? Feel free to use your favorite dark leafy green of choice. Or you can omit it altogether.


Calories: 227kcal | Carbohydrates: 37g | Protein: 13g | Fat: 4g | Saturated Fat: 2g | Sodium: 976mg | Potassium: 704mg | Fiber: 16g | Sugar: 4g | Vitamin A: 5336IU | Vitamin C: 25mg | Calcium: 91mg | Iron: 6mg