Sep 18 2012

Red Lentil Dal

Red Lentil Dal

I’ve written a lot about lentils because they are low in calories, high in fiber, protein, and iron. They are also a great way to stabilize blood sugar, and reduce your risk of heart disease.

Incorporating as many different kinds of spices into our diets is also an excellent way to increase our overall health, particularly our cardiovascular health. Many of the spices used in Indian cooking increase circulation, and are full of antioxidants. Red Lentil Dal is a favorite dish among many Indian Food lovers, and it’s delicious flavor makes it an easy one to introduce to newbies.

If good nutrition and overall health isn’t what motivates you, keep in mind that increased circulation, and cardiovascular health, also means weight loss, radiant skin, and cellulite reduction.

This dish has a ton of spices that come together for a sweet, more than spicy taste. It’s warm, filling, healthy, and a nice comfort food for fall days. It’s also fast and easy to make, so it’s going to be in my regular dinner circulation for sure. It comes from The Happy Herbivore.

I recommend serving with brown rice.


  • 1 small onion
  • 2 garlic cloves, minced
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tbls ground ginger
  • 1 dash cayenne
  • 1 tbls coriander
  • 3 ounces tomato paste
  • 1 whole tomato chopped with juices – or 1 can diced tomatoes
  • ½ cup red lentils
  • 2 cups vegetable broth
  • 2 tsp garam masala


In a medium pot, saute onions and garlic in 1/4 cup water until translucent. Add spices, except garam masala and coriander, and cook for 2 minutes, adding more water if necessary to prevent sticking, burning or drying out. Add lentils, broth, tomato paste, tomatoes and coriander. Cover and turn heat to high. Once boiling, reduce to low and simmer for 15 minutes, or until lentils are cooked (they will expand and turn orange). Add garam masala and stir to combine. Cover and set aside for 3-5 minutes. Add salt and pepper to taste and serve.

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