Red Lentil Dal Recipe – Health Bound Health Network

By March 22, 2018January 20th, 2022No Comments

Red Lentil Dal

This dal recipe is easy, healthy, and delicious! I recommend it to virtually all clients as it packs a nutritional punch and is plant-based—avoiding many potentially inflammatory meat products. Lentils are low in fat and high in protein and fibre; one cup of lentils has over 60% of your daily fibre needs. This recipe also has turmeric in it, an anti-inflammatory agent, and one that increases the body’s antioxidant capabilities. Enjoy this hearty dish on its own, or serve over brown rice!

Prep time: 10 min

Cook time: 35 min

Total time: 45 min

Serves: 4


• 1 tbsp coconut oil

• 1 onion, chopped

• 3 garlic cloves, minced

• 2 large carrots, chopped

• 1 ½ tbsp fresh grated ginger

• 2 tsp turmeric

• 1 tsp cumin

• 2 tsp curry powder

• 2 cups red lentils, rinsed

• 1 can coconut milk (14 oz)

• 2 cups water

• 2 cups spinach

• 1 cup frozen green peas

• ¼ tsp red pepper chili flakes (optional)

• Sea salt and pepper (to taste)

• 1 bunch cilantro (optional)

red lentil dal 1


1. Place the coconut oil in a large soup pot over medium heat. Add onions and garlic and cook for 3-5 minutes until onions are clear.

2. Add diced carrots and continue cooking.

3. Add in the ginger and stir to combine, cooking for another 5 minutes.

4. Add in the rinsed red lentils and add turmeric, cumin and curry powder. Make sure the lentils are coated in this mixture.

5. Add in coconut milk and water and once boiling reduce heat to medium-low. Cover and stir occasionally.

6. Cook for 15-20 minutes, until carrots are almost tender.

7. Add in the spinach and frozen peas and cook for another 5 minutes. More water can be added here to reach a desired consistency.

8. Season with salt and pepper, and top with cilantro if desired.

9. Serve on top of brown rice, or enjoy on its own!

*Recipe adapted from