Indian Red Lentil Dhal
By Emily Rogers, RDN
This recipe is a great source of low-fat plant-based protein. Rich in flavor and nutrients and easy to make. It also provides about 1/3 of the dietary fiber needs for the day. It can be served with whole wheat bread, a more traditional Indian bread, brown rice, quinoa, or any other whole grains. Or, it can be eaten by itself.


Ingredients
Instructions
- Combine cumin, mustard, and fennel seeds into a large sauce pan and toast on medium heat until fragrant (~ 1 minute). Add the chopped onion, minced garlic and 1/2 cup of the vegetable broth and cook until the broth evaporates. Add the drained diced tomatoes and cook until soft.
- Add the rest of the ingredients, except for the salt, bring to a boil, reduce the heat to a simmer and cook until the lentils are soft to your taste (~ 25 minutes)
- If using a slow cooker do step 1 separately in a small pan, transfer to the slow cooker along with the other ingredients and cook for 4 to 6 hours on “low” or 2 to 3 hours on “high”.
- After the lentils are cooked, add salt to taste.
- Store leftovers in the refrigerator in an airtight container, for up to 4 days or freeze for up to 4 months.
Nutrition Facts | |
9 | |
Serving size | 1 cup |
Amount per serving | |
Calories | 210 |
% Daily Value* | |
Total Fat 1.5 | 2 |
Saturated Fat 0 | 0 |
Cholesterol 0 | 0 |
Sodium 500 | 22 |
Total Carbohydrate 34 | 12 |
Dietary Fiber 8 | 29 |
Total Sugars 3 | |
Incl. 0 Added Sugars | 0 |
Protein 15 | |
Vitamin D 0 | 0 |
Calcium 44 | 4 |
Iron 4 | 20 |
Potassium 33 | 0 |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet, 2,000 calories a day is used for general nutrition advice. |