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A white bowl of red lentil stew

DAL - Indian Spiced Lentils

DAL, Indian Spiced Lentils, is a wonderful healthy, hearty stew with spectacular flavors. It’s perfect to have on hand for a quick lunch or dinner.
Course Soup
Cuisine Indian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 215kcal


  • 1 ½ cups red lentils washed and drained
  • 1-2 tbsp. coconut oil butter or ghee
  • 1 large onion finely diced (I use my handy food chopper)
  • 3 cloves garlic minced
  • 1 tbsp. ginger powder or fresh ginger
  • 1 tbsp. curry powder
  • ½ tsp. ground cumin
  • 1 tsp. ground turmeric
  • ½ tsp. ground cinnamon
  • 1 large tomato finely diced
  • 4-5 cups water
  • pepper to taste
  • ¼ tsp. dried red chilli flakes optional


  • Add the oil, butter or ghee to a large pot and melt over medium-low heat,
  • Add the onion and cook until translucent, about 5-7 minutes.
  • Add the garlic and ginger and cook for another 1 minute.
  • Add all the spices- curry, cumin, turmeric, , cinnamon and red chilli flakes (if using) and mix in well.
  • Add the tomato and the lentils and stir until combined well.
  • Add 4 cups water and bring to a boil. Then lower the heat to simmer.
  • Cook uncovered for about 20-30 minutes until lentils get very soft and thick. Stir occasionally and add a little extra water if needed.
  • ENJOY!!


Calories: 215kcal | Carbohydrates: 34g | Protein: 12g | Fat: 3g | Saturated Fat: 2g | Sodium: 18mg | Potassium: 581mg | Fiber: 15g | Sugar: 2g | Vitamin A: 140IU | Vitamin C: 5.4mg | Calcium: 61mg | Iron: 5.3mg