Red lentil dal

Red lentil dal with tomatoes, ginger, garlic, ghee and aromatic spices: creamy, spicy and easy for every day, with red lentils and Greek yoghurt.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 25 min
• Total time: 30 min
• Calories: 340 kcal per serving
• Protein: 18 g
• Fat: 8 g
• Carbs: 48 g

Ingredients

• 200 g red lentils
• 1 onion
• 3 garlic cloves
• 1 tin (400 ml) chopped tomatoes
• 1 piece of ginger (about 2 cm)
• 1 dollop of Greek yoghurt
• 400 ml vegetable stock
• 1 tbsp ghee
• 1 tsp cumin
• 1 tbsp garam masala
• Coriander
• 1 tsp chilli powder
• 1 tsp turmeric

Method

You’ll need: saucepan · ladle

1. Heat the ghee in a pan and gently fry the onion, garlic and ginger until everything is soft and fragrant.
2. Stir in the cumin, garam masala, turmeric and chilli and toast briefly so the flavours open up in the ghee.
3. Add the red lentils and stir thoroughly once so they're coated in the spices and fat.
4. Pour in the chopped tomatoes and vegetable stock, bring to the boil, then cover and simmer gently until the lentils are soft and the dal turns creamy.
5. If the dal seems too thick, loosen it with a little water and season to taste again.
6. Serve with Greek yoghurt and fresh coriander.

Good to know

This dal is warm, soft and properly filling. It takes little effort but tastes like hours at the stove. Exactly the kind of food that goes well with a quiet evening.

Swaps

Greek yoghurt → coconut yoghurt without added sugar (dairy-free) Vegetable stock → homemade stock or water with a few more spices (fewer additives and usually less salt) Tin of chopped tomatoes → fresh ripe tomatoes, diced (less processed) 1 tbsp ghee → 1 tbsp virgin coconut oil or a little more yoghurt to serve (no seed oils, a different source of fat)

Allergens

Contains milk from the yoghurt and usually from the ghee too. Often suits children well if you reduce the chilli, and during pregnancy it's generally fine with well-heated ingredients and pasteurised yoghurt.

Frequently asked questions

Do red lentils really provide a lot of iron?

Red lentils contain notable amounts of iron, plus folate and magnesium. The iron is plant-based; the tomatoes bring a little vitamin C.

What's in tomatoes, nutritionally?

Tomatoes provide lycopene, potassium and vitamin C, among others. Lycopene is one of the carotenoids, and a relevant amount remains in cooked tomatoes too.

Does garlic suit everyone?

Not always. Garlic contains FODMAPs, which can cause discomfort if you have a sensitive gut or IBS; smaller amounts often cause fewer problems.

What does ginger add to a dish like this, in terms of compounds?

Ginger contains essential oils and pungent compounds such as gingerols. They give the dal its fresh heat.

Is turmeric nutritionally relevant, or more a matter of habit?

Turmeric contains curcuminoids and gives the dal colour and flavour. It also gives the dal its typical earthy, slightly bitter note and warm yellow colour.