Red Lentil Dal

Number of Servings: 4 (326g)
Active Time: 10 min.
Total Time: 25 min.

Dal is a quick one-pot meal that comes together easily and flexible from a wide variety of flavoring options. Choose something acidic (tomato, as in this recipe, but lemon would also work) and a spice mix to pair.


  • 1 cup split red lentils
  • 3⅓ cups water, divided
  • 1 Tbsp. canola oil
  • 2 large garlic cloves, grated
  • 2 tsp. grated fresh ginger
  • 1 medium onion, finely chopped
  • 1 large tomato, seeded and chopped
  • ¼ cup chopped cilantro
  • 1 tsp. ground cumin
  • ¼ tsp. ground turmeric


  1. In medium saucepan, cover lentils generously with water and swoosh them with your fingers. Drain and repeat until water runs clear, 3-4 times. Pour in 3 cups cold water and set over medium-high heat. When water boils, reduce heat and simmer, uncovered, skimming off any foam that forms in the first minutes. Cook until lentils are tender, stirring occasionally (12-15 minutes).
  2. Meanwhile, heat oil in medium skillet over medium-high heat. Add garlic and ginger, cook, stirring constantly, until seasonings are fragrant (1 minute).
  3. Add onion and cook, stirring, until golden (4 minutes). Some season paste will be sticking to bottom of pan.
  4. Add tomato, cilantro, cumin, and turmeric. Cook until tomato pieces are moist and start to break down (2-3 minutes).
  5. Add seasonings to cooked lentils. Off heat, pour 1/3 cup water into skillet and use wooden spatula to scrape up the deep brown layer sticking to pan, then add to lentils, stirring vigorously.
  6. Cover lentils and simmer over medium heat to meld flavors (5 minutes). Stir well and serve in deep bowls.

Nutrition Facts

4 servings per container

Serving Size 326g

Amount per serving
Calories 230
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 36g 13%
Dietary Fiber 6.5g 21%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 2g
Protein 13g
Vitamin D 0mcg 0%
Calcium 50.6mg 4%
Iron 4.4mg 20%
Potassium 500mg 10%
Vitamin A 23.8mcg 2%
Vitamin C 9.9mg 10%
Vitamin E 0.9mg 6%
Vitamin K 9.3mcg 8%
Thiamin 0.3mg 25%
Riboflavin 0.1mg 8%
Niacin 3mg 20%
Vitamin B6 0.3mg 20%
Folate 110.8mcg 28%
Vitamin B12 0mcg 0%
Biotin 2.8mcg 10%
Chloride 34.2mg 2%
Pantothenate 0.3mg 0%
Phosphorus 163.5mg 15%
Iodine 0.6mcg 0%
Magnesium 39.4mg 10%
Zinc 1.9mg 20%
Selenium 0.4mcg 0%
Copper 0.7mg 80%
Manganese 1mg 45%
Chromium 0.3mcg 0%
Molybdenum 3.7mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Water, Red Lentils, Tomatoes, Onion, Canola Oil, Garlic, Ginger, Cilantro, Cumin, Turmeric.

Latest from Our Blog

School Lunch Supplies List

back to school written in colorful letters on a lunchbox

It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping. 

Continue Reading »