The red lentil dahl is one of the most loved and well-known Indian recipes: simple, spicy, and naturally vegan.
I prepared the red lentil dahl without coconut milk for personal taste, additionally:
– coconut milk is very high in calories and naturally sweet;
– packaged coconut milk is often rich in preservatives, flavorings, and especially added sugars.
The term dal or daal, dhal or dahl generally refers to soups of split dried legumes cooked with spices.
The original Indian dahl recipe is based on red lentils and spices.
The variations are endless: depending on the type of lentils used, spices – cinnamon, cloves, coriander, cumin, turmeric, curry, paprika, pepper, mustard, ginger – and the addition or not of coconut milk, tomato, or vegetables.
Red split lentils are without the outer skin and therefore easier to digest.
The red lentil dahl without coconut milk is digestible and light but rich in flavor.
The red lentil dahl is a 100% plant-based recipe.
Add a source of whole grains – bread, pasta, rice, etc. – for a balanced meal.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 People
- Cooking methods: Stove
- Cuisine: Indian
Ingredients
- red split lentils (for 2 people)
- 1 onion (or shallot)
- as needed celery (stalks and leaves)
- as needed mixed vegetables
- turmeric powder
- smoked paprika
- dried red chilies (a couple whole)
- 1 pinch mixed peppercorns (with grinder)
- 100 ml water
- 1 broth cube (homemade vegetable)
- 2 tablespoons tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed chopped parsley
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
- cooked basmati rice
- Indian bread
- whole grain couscous
- fregola
- whole grain bread
- whole grain pasta
Suggested Tools
- Knife
- Cutting Board
- 1 Casserole with lid preferably glass
- 1 Spatula silicone
Preparation
Recommended portions according to healthy eating guidelines
– Fresh, soaked, or canned legumes: 150 g;
– Dried legumes: 50 g.
Portions are always personal.
Prepare the red split lentils.
You can read the recipe by clicking on the following link: Cooking Red Split Lentils: Basic Recipe, Digestible and Light.
Or, if you already have them ready in the freezer, defrost a double portion.Alternatively, use pre-cooked packaged lentils.
Canned lentils are a great quick solution.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among packaging types, glass containers are preferable to tin containers as they are less subject to spoilage.Clean and wash the vegetables thoroughly:
– onion or shallot;
– celery stalks and leaves;
mixed vegetables you have in the pantry, I use:
– Swiss chard or red chard stalks and leaves;
– leek.You can add the vegetables whole, chopped, or minced according to taste.
Example: onion, celery, leek.
Example: shallot, celery, Swiss chard or red chard, leek.
In a casserole, pour the spices:
– turmeric powder;
– smoked paprika powder;
– whole dried red chili;
– freshly ground mixed peppercorns;
and heat over low flame.
Pour into the casserole with the spices:
– the vegetables;
– 100 ml of water;
– a vegetable broth cube;
and bring to a boil.Add the red split lentils and incorporate them by stirring with a silicone spatula.
Color the red lentil soup with a couple of tablespoons of tomato sauce.
Adjust salt and grind the pepper.
Add chopped parsley.Let it simmer over low heat until the red lentil soup reaches the desired consistency.
Plate it.
Grind some more pepper and drizzle with a bit of extra virgin olive oil.Your red lentil dahl without coconut milk is ready.
Enjoy your meal!
Versatile, the red lentil dahl can be served as a soup paired with: cooked basmati rice, Indian bread, whole grain couscous, fregola, whole grain bread, whole grain pasta; and it’s good warm, lukewarm, or cold.
In case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately and then rinse it and add it to the brothy sauce prepared separately; this way, the starch released by the pasta in the cooking water is eliminated.
Red Lentil Dahl with Whole Grain Couscous.
Red Lentil Dahl with Whole Grain Pasta.
Storage, Tips, and Variations
Red split lentils are without the outer skin and therefore easier to digest.
Adjust the spices according to taste and tolerance, omit the chili if you don’t like it spicy.
For a fresher taste, you can add fresh cherry tomatoes at the end of cooking.
You can store the legume dahl in the refrigerator in an airtight container for up to 3 days.
You can store the legume dahl in the freezer for up to 3 months.
Let it thaw in the fridge then heat it in a casserole adding water as needed and bring it to a boil by stirring until reaching the desired consistency again.
FAQ (Questions and Answers)
Tips on How to Pair Legumes
Pairing with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the amino acids lacking in legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
For more on this topic read the article by clicking on the following link: Pairing Legumes in the Diet.Why without Coconut Milk?
I prepared the red lentil dahl without coconut milk for personal taste, additionally:
– coconut milk is very high in calories and naturally sweet;
– packaged coconut milk is often rich in preservatives, flavorings, and especially added sugars;
therefore read the label carefully before purchasing.
Alternatively: add a couple of tablespoons of coconut milk at the end of cooking.
