Description
A simple, nutritious, and flavorful 1-pot green lentil dal recipe perfect for quick weeknight meals. Packed with plant-based protein and fiber.
Ingredients
Scale
- 1 tablespoon olive oil (or other neutral oil)
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 inch fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (or to taste)
- 1 cup dried green lentils, rinsed well
- 4 cups vegetable broth
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper (or to taste)
- 1 cup packed fresh spinach (optional)
- Fresh cilantro, chopped, for garnish
Instructions
- 1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened and translucent, about 5-7 minutes.
- 2. Add minced garlic and grated ginger. Cook for another minute until fragrant.
- 3. Stir in cumin, coriander, turmeric, and cayenne pepper. Cook for 30 seconds until fragrant.
- 4. Add rinsed green lentils, vegetable broth, and diced tomatoes (with juice). Stir well.
- 5. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes, or until lentils are tender. Stir occasionally.
- 6. Season with salt and pepper to taste. If using spinach, stir in during the last 5 minutes until wilted.
- 7. Serve hot, garnished with fresh cilantro.
Notes
Store cooled dal in an airtight container in the refrigerator for up to 3-4 days. Can also be frozen for up to 3 months. Reheat gently on the stove or in the microwave, adding a splash of liquid if needed for consistency.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian-inspired
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 350-400
- Sugar: Approx. 8g
- Sodium: Approx. 700mg (varies with broth and added salt)
- Fat: Approx. 8g
- Carbohydrates: Approx. 60g
- Fiber: Approx. 15g
- Protein: Approx. 20g