Fall is all about comfort food. And when it comes to a quick dinner on a rainy day, there's nothing more comforting than hearty Indian red lentil dhal. If you're trying to reduce your salt intake, it's a great opportunity to play with spices, and turmeric is the perfect option.
This Ayurvedic spice is a must have ingredient in every pantry, because of its amazing healing properties. We often use it in drinks such as golden milk and lattes, but we also incorporate it in hearty, fall meals such as this carrot ginger soup or turmeric tortillas.
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Ingredients
Turmeric — Known for its warm, peppery and slightly bitter flavor, turmeric is an anti-inflammatory powerhouse that's been used in traditional Chinese and Indian medicine for centuries. Turmeric's yellow phytonutrient called curcumin gives the spice its intense yellow color and its renowned antioxidant and anti-inflammatory benefits.
Black pepper —The effects of curcumin are catalyzed when combined with piperine, the active substance in black pepper, so always add freshly ground black pepper to your turmeric spiced dishes [source]
Red lentils — They cook fast and have a nutty flavor that makes this dhal come together. Moreover, red lentils are packed with fiber, protein, folate, iron, phosphorus and more, making them a staple in many international cuisines.
Instructions
Cook the onion, garlic, ginger and turmeric in coconut oil for 2 minutes. Add lentils and water and let simmer for 15 minutes.
Add garam masala and coconut milk. Simmer for 5 minutes.
Hint: The red lentil dhal tastes best served warm, garnished with fresh parsley leaves, mixed seeds and a few drops of coconut milk.
Substitutions
Red lentils can be substituted for any other type of lentils, although note that the cooking time may differ.
Garam masala is commonly made by grinding a mix of spices (cinnamon, cardamon, black peppercorn, coriander seed, bay leave, cumin) which have previously been toasted in a pan. Should you need to skip this ingredient, you can replace it with curry powder, or a mix of four parts ground cumin to one part allspice.
The parsley garnish can be substituted for fresh coriander in a pinch.
Variations
- For an extra serving of greens, you can add a handful of spinach at the end, just enough for it to wilt.
- If you want stronger flavors in your red lentil dhal, feel free gradually increase the amount of spices, tasting ever so often until you reach the preferred taste.
FAQ
Of course! Add Cayenne pepper or red chili flakes towards the end of the cooking time to give the red lentil dhal a kick. You can also top with Sriracha as needed.
The exact recipe will depend on the region, but Garam Masala ("hot spices") is generally a combination of cinnamon, cardamom, cumin, cloves, coriander seeds, bay leaves and peppercorn. Here is a well-rated recipe you might try.
More Turmeric Recipes
If you want more ways to incorporate turmeric into your routine, check out these recipes as well:
Healing Turmeric and Red Lentils Dhal
Equipment
- Medium saucepan
Ingredients
- 2 cups red lentils
- ½ cup coconut milk
- 2 cups hot water
- 1 inch ginger piece peeled and grated
- 1 onion finely diced
- 2 garlic cloves crushed
- 1 teaspoon coconut oil
- 1 teaspoon turmeric powder
- ½ teaspoon garam masala
- Coconut milk mixed seeds and fresh parsley leaves, to garnish
- ½ teaspoon sea salt
- Freshly ground black pepper
Instructions
- Rinse the red lentils with cold water and let drain.
- In a medium saucepan heat the coconut oil, add the onion, garlic, ginger and turmeric, and cook for two minutes, stirring frequently.
- Add the lentils and water, bring to boil and let simmer for 15 minutes.
- Add garam masala and coconut milk and mix to combine.
- Let simmer for another five minutes, until all the liquid is absorbed and you obtain a porridge consistency.
Elise says
Made this tonight, and it was great! A few small mods I made: only half an onion, added a half cup water, more salt, and a little lime juice added at the end. I also let it sit covered for a few extra minutes at the end to help the lentils tender up a bit more.
Very tasty, thanks!
Christine says
Just found this site via Pinterest and this is the first recipe I've tried. I doubled the water and spices (after reading reviews) and it came out perfectly! My 17month old loved it and so did we!
Kathleen says
I added add'l water and coconut milk. Also, cooked it for much longer than instructed. Added Cayenne pepper, curry powder and it has a nice kick.
Anya Solomon says
This is a great and easy recipe! After reading the comments, I added extra water but the lentils still stuck to the pan - next time I'll add 2 cups at once with the lentils.
I also added more garlic with the onions, a dash of paprika and a healthy dose of cayenne, finished with a little cilantro and chili flakes to garnish.
Thanks for posting!
Karlie says
Had to add an additional cup of liquid and 30 more minutes of summer time for the lentils, but after those few adjustments it turned out quite lovely on a rainy day.
Alicia says
I added a teaspoon of mustard seeds in with the onion mixture and some chilli flakes, doubled the garam masala and added some spinach to wilt in at the end, yum!! My partner couldn't get enough! Definitely making again
Kalinda says
This was delicious! I enjoyed the mild flavor. I did add an additional cup of water for the lentils. Thanks for the healthy recipe!
Krista says
This is so bland. I used 2x as much turmeric as called for, 1.5 onions, a heaping tablespoon of minced garlic, 1 whole cup coconut milk, ~1-2 tablespoons garam masala (instead of the measly recommended 1/2 teaspoon), plus added a bay leaf, a dash of cinnamon, and black pepper and salt, and still find this to be too mild. Now that I've also sprinkled mustard seeds, additional parsley, and sriracha on top, it's good. It also seemed to be too little liquid for this quantity of lentils; I had to add more water as the bottom was sticking so badly. If you like flavorful food, just do yourself a favor and find a recipe with more seasoning so you don't have to adjust it so much.
Bee says
I'm making this right now, keep tune. I only doubled the Garam Masala. There is no need to add cinnamon and bay leaves, really. Garam masala has all that: Cinnamon, bay leaves, etc. I am a cook and so far I think this is going to be really good. Let's just try to add positive constructive comments. I will add spinach as Alicia did it. The key is that the concept is really, really good. To say that is bland, is really not true. Any dish with Garam masala and Turmeric is really unlikely to be bland. Is just a matter of taste. Taste in every sense of the word, including posting comments..:)
Bee says
I’m making this right now, keep tune. I only doubled the Garam Masala. There is no need to add cinnamon and bay leaves, really. Garam masala has all that: Cinnamon, bay leaves, etc. I am a cook and so far I think this is going to be really good. Let’s just try to add positive constructive comments. I will add spinach as Alicia did it. The key is that the concept is really, really good. To say that is bland, is really not true. Any dish with Garam masala and Turmeric is really unlikely to be bland. Is just a matter of taste. Taste in every sense of the word, including posting comments..:)
Maciek says
Bardzo smaczne. Bedzie goscilo czesto w moim menu.
Kathryn says
How much coconut milk do you use? I really want to try this soon! Thanks.
Grace says
yes... This is traditional recipe we make, but just with no coconut milk and parsley leaves.. should try this twist..