Indian Red Lentil Dal

Red Lentil Dal – Healthy, Gluten-Free, Oil-Free, Indian, Plant-Based, Vegan Recipe

Easy|  Servings: 6  |  Ready In: 25 minutes |  Yield: 8 cups Dal

The aromatic flavors of India come together with the healthy vegan protein and fiber in red lentils.  This vegan, fat-free, gluten-free healthy recipe will brighten up a dreary day and is a must for getting over a cold.  Enjoy plain, top with Dill Avocado Dip or serve with Whole Wheat Flatbread.


  • 1 medium onion
  • 1 medium carrot
  • 1 tablespoon minced ginger
  • 1 tablespoon Garam Masala
  • 1 1/2 cup split red lentils
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 6 cups water
  • 2 Roma tomatoes
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

How it’s Done:

First, sauté the aromatics: Peel and dice the onion and carrot.  Peel and mince the ginger. Combine the onion, carrot, and ginger in a medium pot. Add the Garam Masala.  Cook over medium heat, covered, until onions soften and Garam becomes aromatic, about 10 minutes.

To cook the Lentils: Use a fine-mesh colander, and rinse the lentils to wash off any dust. Add the red lentils, garlic, bay leaf, and water to the pot with the onion and carrot.  Cover, bring to a boil, and simmer until lentils are tender, about 20 minutes.
Seed and dice the tomatoes.   When lentils fall apart, your soup is ready.
Add in the diced tomatoes. Season with salt and pepper.  Taste and adjust seasoning as needed.
Garnish with extra diced tomatoes or cilantro and serve.

Yield: 8 cups

Watch the Recipe Video:

Chef Katie’s Tips

Get the “Split”:  Split red lentils break down into a creamy consistency when cooked.  Whole lentils will take longer to cook, so be sure to get the split ones.  You can use also yellow or green split peas, too, but these take a bit longer to cook.

Garam Masala?  Garam Masala” roughly translates to “hot mixture of spices”.  It is much like curry powder in that it blends sweet and savory with ginger, cumin, coriander, cinnamon, and black pepper.  Unlike curry powder, there is no turmeric, which explains why Garam Masala is never the bright yellow that Curry spice mixes will be.

Freezer-Friendly:  This soup holds up great in the freezer.  Make a big batch and freeze extras for healthy, meals later.

More than Just Soup: Dal is more than just a soup.  I love using this recipe as a warm sauce.  I’ll pour it over baked red potatoes, grilled vegetables and rice, or just over a quick chickpea salad.



Nutrition Fact

Amount Per Serving (1/6 recipe, about 1.5 cups)

Calories 197.63
Calories From Fat (5%) 10.79
% Daily Value

  • Total Fat 1.29g 2%
  • Saturated Fat 0.23g 1%
  • Cholesterol 0mg 0%
  • Sodium 205.69mg 9%
  • Potassium 478.49mg 14%
  • Total Carbohydrates 35.26g 12%
  • Fiber 7.15g 29%
  • Sugar 3.28g
  • Protein 12.7g 25%
  • Calcium 6.25mg <1%
  • Iron 39.78mg 221%
  • Vitamin A 1911.14IU 38%
  • Vitamin C 531.87mg 886%

Shopping and Gear List

  • Pride Of India – Indian Split Masur Red Lentils – Protein & Fiber Rich Masoor Dal, 1.5 Pound Jar
  • Frontier Garam Masala Certified Organic, Salt Free Blend, 2-Ounce Bottle
  • 2-Ounce Premium Whole Bay Leaves


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