Quick and Easy Red Lentil Dahl

DinnerLunch
Written By Nikki Scrivener

Ingredients:

1 teaspoon olive oil or coconut oil
2 onions (diced)
3 garlic cloves (finely chopped)
1 tablespoon fresh ginger (peeled and grated)
1 cup (200g) dried red lentils, uncooked (rinsed and drained)
1 can chopped tomatoes
1 can coconut milk
2 cups (500ml) vegetable stock
Juice of half a lemon
2 handfuls fresh spinach
1 tbsp pumpkin seeds

Note: I recommend serving with brown rice

Method:

  1. Heat the oil in a large pan over a medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red chilli and cook for a few minutes.

  2. Add the turmeric and garam masala and cook for 1 minute. 

  3. Add the lentils, tomatoes with their juice, coconut milk and broth/stock, then stir to combine. Season with salt and pepper and cook on a medium/low heat for 15-20minutes until reduced and thick. Taste and add more chilli if desired. (If serving with rice, you will want to cook it at this time).

  4. Stir in the lemon juice and spinach until it wilts.

  5. Serve warm on its own or with brown rice - sprinkle pumpkin seeds on top.

Herbs & Spices:

½ teaspoon dried chilli flakes
2 teaspoon ground turmeric
3 teaspoons of Garam Masala
Salt and pepper

Nutrition Facts:

  • Plant-based protein → Red lentils provide around 18g protein per cup (cooked), helping to keep you full and support muscle repair. Adding pumpkin seeds boosts protein even more.

  • Rich in fibre → Lentils, spinach, and brown rice together deliver a great mix of soluble and insoluble fibre, which supports gut health and helps balance blood sugar.

  • Iron & magnesium → Spinach and pumpkin seeds are good plant sources of iron and magnesium, key for energy and reducing fatigue.

  • Healthy fats → Olive or coconut oil, coconut milk plus pumpkin seeds provide healthy fats that help with nutrient absorption and satiety.

  • Blood sugar balancing → Pairing protein (lentils) with fibre (spinach) and fats (coconut milk) helps to slow digestion, helping to avoid big spikes in blood sugar.

  • Gut-friendly spices → Garlic, ginger, and turmeric all have anti-inflammatory and digestive-supporting properties.

Nikki Scrivener