Soups & stews
Red lentil and coconut dal
Red lentils cook down into a soft, creamy stew with coconut milk, ginger, and warm spices. Serve it over rice or with warm flatbread for a simple, filling dinner.
Allergens: None of the major allergens as written. Coconut is classified as a tree nut by the FDA for labeling; check with your doctor if you have a tree-nut allergy.
Ingredients
- 1 tablespoon vegetable or coconut oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 2 teaspoons mild curry powder
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1 cup red lentils, rinsed until the water runs clear
- 1 can (14.5 oz) diced tomatoes
- 1 can (13.5 oz) light coconut milk
- 2 cups water or low-sodium vegetable broth
- 1 teaspoon kosher salt
- 3 packed cups baby spinach
- 1 lime, juiced
- Cooked basmati rice and chopped cilantro, for serving
Method
- Heat the oil in a large saucepan or Dutch oven over medium heat. Add the onion and cook 5 to 6 minutes, stirring, until soft and golden at the edges.
- Add the garlic and ginger and cook 1 minute. Stir in the curry powder, turmeric, and cumin and cook 30 seconds, until fragrant.
- Add the lentils, tomatoes with their juices, coconut milk, water, and salt. Bring to a boil, then reduce to a gentle simmer.
- Cook uncovered for 20 to 25 minutes, stirring every few minutes so the lentils do not stick, until they have broken down and the dal is thick and creamy.
- Stir in the spinach a handful at a time until wilted, about 2 minutes. Turn off the heat and add the lime juice. Taste and adjust the salt.
- Serve over rice, sprinkled with cilantro.
Storage
Refrigerate for up to 4 days or freeze for up to 3 months. Dal thickens as it sits; loosen it with a splash of water when you rewarm it.
Kitchen notes
Red lentils do not need soaking and cook much faster than brown or green lentils. Rinse them well first, because the dusty starch on dry lentils can make the dal foam and stick.
Stir more often in the last 10 minutes; once the lentils break down, the mixture thickens quickly and can catch on the bottom of the pan.
Full-fat coconut milk makes a richer dal. If you use it, you may want to add an extra 1/2 cup of water.
Kitchen notes, not medical advice. These pages describe how to cook food. They do not diagnose, treat, or promise any health result. If you have an allergy or need a specific eating pattern, follow the advice of a qualified professional.