Vegan creamy coconut lentil dal with colourful veg

Vegan creamy coconut lentil dal with red lentils, coconut milk, courgette, carrots, ginger and lime – well seasoned, mild and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 410 kcal per serving
• Protein: 18 g
• Fat: 12 g
• Carbs: 55 g

Ingredients

• 150 g red lentils
• 1 courgette
• 1 onion
• 1 thumb-sized piece of ginger
• 2 carrots
• Juice of ½ lime
• 200 ml coconut milk
• 1 tbsp coconut oil
• 1 tbsp curry powder
• Salt

Method

You’ll need: saucepan · chopping board · knife · sieve · wooden spoon · ladle

1. Thinly slice the carrots. Halve the courgette and slice it. Peel the onion and ginger and dice finely.
2. Heat the coconut oil in a pan. Cook the onion and ginger until soft and translucent, then toast the curry powder briefly until fragrant.
3. Rinse the red lentils and add them to the pan with the carrots. Pour in water, cover and simmer until the lentils slowly soften.
4. Stir in the courgette and coconut milk. Keep the dal at a gentle simmer until the lentils break down and everything comes together creamily.
5. Season to taste with salt and lime juice. If needed, simmer briefly uncovered until the consistency is right.
6. Spoon into bowls and serve warm. Flatbread or basmati rice go well with it.

Good to know

For me, a dal like this is a proper after-work dinner: warm, creamy and pleasantly uncomplicated. It's hearty without being heavy, and it tastes good even when it's grey outside.

Swaps

Coconut oil → olive oil (more monounsaturated fatty acids; stable when heated) Coconut milk → unsweetened oat cooking cream or cashew cooking cream (less saturated fat; still creamy; oat cream contains gluten unless labelled gluten-free, cashew cream contains tree nuts) Red lentils → yellow lentils or Puy-style lentils (similar protein content, often a little more fibre) Curry powder → turmeric, cumin, coriander and a little paprika (no additives; more variety of spices and often less salt)

Allergens

The dal is naturally free from milk, egg and soya; depending on the curry powder, it may contain mustard or celery, so check the label. For children, season it mildly; in pregnancy, well-cooked lentils and pasteurised coconut milk are the usual choice.

Frequently asked questions

Do red lentils contain iron?

Yes, red lentils contain iron, but in its plant-based (non-haem) form.

What's in coconut milk, nutritionally?

Coconut milk mainly provides fat, mostly saturated fatty acids. Depending on the product, it contains only smaller amounts of micronutrients.

Why do carrots go so well in a dal?

Carrots bring beta-carotene, a precursor of vitamin A. As the dish contains fat from the coconut milk and coconut oil, the combination works well, both technically and in flavour.

Is ginger more than just flavour in a dish like this?

Ginger contains pungent plant compounds such as gingerols, which give it its typical heat. In a dish like this, I'd mainly see it as a flavour ingredient.

How are red lentils different from other pulses?

Red lentils are hulled and usually milder than many other pulses. If you're sensitive to pulses, start with smaller portions and cook the lentils until really soft.

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