✨ AI Recipe
Spiced Red Lentil & Tomato Dal
Peanut-Free
Sesame-Free
Coconut-Free
Corn-Free
Gluten-Free
Soy-Free
Nut-Free
High Sodium
High Fiber
High Protein
Iron Rich
Vitamin C Rich
Lunch
Dinner
A warming, deeply flavourful dal simmered with sweet tomatoes and aromatic spices — comforting, protein-rich, and ready in under 40 minutes.
Ingredients
Servings:
Scale:
Instructions
-
Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside to drain.
-
Dice the onion finely. Roughly chop the tomatoes into 2 cm pieces. Mince the garlic cloves and finely grate or mince the fresh ginger.
-
Heat the olive oil in a medium saucepan over medium heat. Add the diced onion and cook, stirring occasionally, for 6–7 minutes until softened and lightly golden.
-
Add the minced garlic and ginger to the pan. Stir constantly and cook for 1 minute until fragrant.
-
Add the ground cumin, coriander, turmeric, and chili powder. Stir well to coat the onion mixture and toast the spices for 30 seconds.
-
Add the chopped tomatoes and stir to combine. Cook for 4–5 minutes, stirring occasionally, until the tomatoes begin to break down and release their juices, forming a thick base.
-
Add the drained lentils and water to the pan. Stir everything together, increase heat to bring to a boil, then reduce to a gentle simmer.
-
Simmer uncovered for 18–20 minutes, stirring occasionally, until the lentils are completely tender and have broken down into a thick, creamy consistency. Add a splash more water if the dal becomes too thick.
-
Remove from heat. Stir in the salt, black pepper, and fresh lemon juice. Taste and adjust seasoning as needed.
-
Serve hot in bowls. Optionally garnish with fresh coriander leaves, a swirl of olive oil, or a pinch of chili flakes. Enjoy with flatbread or rice.
Nutrition Highlights (per serving)
453kcalCalories
67.7gCarbs
21gProtein
13.4gFat
14gFiber
Protein 18% Carbs 57% Fat 25%
Full Nutrition Facts Hide Nutrition Facts
Per recipe (2 servings) · Select a group above
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Energy | 906.23 kcal | 453.12 kcal/serving | 23% |
| Energy | 3,789.59 kJ | 1,894.80 kJ/serving | — |
| Water | 926.46 g | 463.23 g/serving | — |
| Protein | 42.00 g | 21.00 g/serving | 42% |
| Total Fat | 26.83 g | 13.42 g/serving | 17% |
| Carbohydrates | 135.39 g | 67.70 g/serving | 25% |
| Fiber | 27.99 g | 14.00 g/serving | 50% |
| Ash | 12.09 g | 6.05 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Calcium | 233.22 mg | 116.61 mg/serving | 9% |
| Iron | 16.54 mg | 8.27 mg/serving | 46% |
| Magnesium | 177.44 mg | 88.72 mg/serving | 21% |
| Phosphorus | 622.26 mg | 311.13 mg/serving | 25% |
| Potassium | 2,238.25 mg | 1,119.13 mg/serving | 24% |
| Sodium | 1,642.23 mg | 821.12 mg/serving | 36% |
| Zinc | 6.86 mg | 3.43 mg/serving | 31% |
| Copper | 2.38 mg | 1.19 mg/serving | 132% |
| Manganese | 3.99 mg | 2.00 mg/serving | 87% |
| Selenium | 3.40 µg | 1.70 µg/serving | 3% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Vitamin C | 104.99 mg | 52.50 mg/serving | 58% |
| Thiamin B1 | 1.11 mg | 0.56 mg/serving | 47% |
| Riboflavin B2 | 0.44 mg | 0.22 mg/serving | 17% |
| Niacin B3 | 5.30 mg | 2.65 mg/serving | 17% |
| Pantothenic Acid B5 | 0.82 mg | 0.41 mg/serving | 8% |
| Vitamin B6 | 1.13 mg | 0.57 mg/serving | 34% |
| Folate Total | 368.98 µg | 184.49 µg/serving | — |
| Folate Food | 338.98 µg | 169.49 µg/serving | — |
| Folate DFE | 338.98 µg | 169.49 µg/serving | 42% |
| Choline | 45.41 mg | 22.71 mg/serving | 4% |
| Vitamin A RAE | 21.51 µg | 10.76 µg/serving | 1% |
| Vitamin A | 431.64 IU | 215.82 IU/serving | — |
| Vitamin E | 6.46 mg | 3.23 mg/serving | 22% |
| Vitamin K | 28.51 µg | 14.26 µg/serving | 12% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Beta-Carotene | 230.48 µg | 115.24 µg/serving | — |
| Alpha-Carotene | 21.02 µg | 10.51 µg/serving | — |
| Beta-Cryptoxanthin | 35.75 µg | 17.88 µg/serving | — |
| Lycopene | 12,300.41 µg | 6,150.21 µg/serving | — |
| Lutein + Zeaxanthin | 30.77 µg | 15.39 µg/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Total Saturated | 3.56 g | 1.78 g/serving | 9% |
| SFA 10:0 Capric | 0.02 g | 0.01 g/serving | — |
| SFA 12:0 Lauric | 0.01 g | 0.01 g/serving | — |
| SFA 14:0 Myristic | 0.02 g | 0.01 g/serving | — |
| SFA 16:0 Palmitic | 2.83 g | 1.42 g/serving | — |
| SFA 18:0 Stearic | 0.48 g | 0.24 g/serving | — |
| Total MUFA | 16.23 g | 8.12 g/serving | — |
| MUFA 16:1 | 0.26 g | 0.13 g/serving | — |
| MUFA 18:1 Oleic | 15.85 g | 7.93 g/serving | — |
| MUFA 20:1 | 0.09 g | 0.05 g/serving | — |
| Total PUFA | 4.12 g | 2.06 g/serving | — |
| PUFA 18:2 Linoleic | 3.57 g | 1.79 g/serving | — |
| PUFA 18:3 ALA | 0.55 g | 0.28 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Tryptophan | 0.37 g | 0.19 g/serving | — |
| Threonine | 1.40 g | 0.70 g/serving | — |
| Isoleucine | 1.67 g | 0.84 g/serving | — |
| Leucine | 2.81 g | 1.41 g/serving | — |
| Lysine | 2.71 g | 1.36 g/serving | — |
| Methionine | 0.33 g | 0.17 g/serving | — |
| Cystine | 0.51 g | 0.26 g/serving | — |
| Phenylalanine | 1.92 g | 0.96 g/serving | — |
| Tyrosine | 1.04 g | 0.52 g/serving | — |
| Valine | 1.94 g | 0.97 g/serving | — |
| Arginine | 3.12 g | 1.56 g/serving | — |
| Histidine | 1.09 g | 0.55 g/serving | — |
| Alanine | 1.62 g | 0.81 g/serving | — |
| Aspartic Acid | 4.39 g | 2.20 g/serving | — |
| Glutamic Acid | 6.31 g | 3.16 g/serving | — |
| Glycine | 1.60 g | 0.80 g/serving | — |
| Proline | 1.63 g | 0.82 g/serving | — |
| Serine | 1.79 g | 0.90 g/serving | — |
| Nutrient | Total | Per Serving | — |
|---|---|---|---|
| Total Choline | 9.15 mg | 4.58 mg/serving | — |
| Free Choline | 6.60 mg | 3.30 mg/serving | — |
| Phosphocholine | 1.05 mg | 0.53 mg/serving | — |
| Phosphatidylcholine | 0.75 mg | 0.38 mg/serving | — |
| Glycerophosphocholine | 0.90 mg | 0.45 mg/serving | — |
| Betaine | 0.15 mg | 0.08 mg/serving | — |
* % Daily Value (DV) based on a 2,000-calorie diet per serving. FDA Daily Values (2020)
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Spiced Red Lentil & Tomato Dal
Ingredients
Instructions
- Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside to drain.
- Dice the onion finely. Roughly chop the tomatoes into 2 cm pieces. Mince the garlic cloves and finely grate or mince the fresh ginger.
- Heat the olive oil in a medium saucepan over medium heat. Add the diced onion and cook, stirring occasionally, for 6–7 minutes until softened and lightly golden.
- Add the minced garlic and ginger to the pan. Stir constantly and cook for 1 minute until fragrant.
- Add the ground cumin, coriander, turmeric, and chili powder. Stir well to coat the onion mixture and toast the spices for 30 seconds.
- Add the chopped tomatoes and stir to combine. Cook for 4–5 minutes, stirring occasionally, until the tomatoes begin to break down and release their juices, forming a thick base.
- Add the drained lentils and water to the pan. Stir everything together, increase heat to bring to a boil, then reduce to a gentle simmer.
- Simmer uncovered for 18–20 minutes, stirring occasionally, until the lentils are completely tender and have broken down into a thick, creamy consistency. Add a splash more water if the dal becomes too thick.
- Remove from heat. Stir in the salt, black pepper, and fresh lemon juice. Taste and adjust seasoning as needed.
- Serve hot in bowls. Optionally garnish with fresh coriander leaves, a swirl of olive oil, or a pinch of chili flakes. Enjoy with flatbread or rice.