Dhal Lentil Puree

Dive into the comforting flavors of Dhal Lentil Puree, a creamy and aromatic dish that’s as nutritious as it is delicious! This authentic recipe features red lentils (masoor dal) simmered to perfection with turmeric and salt, then blended with a fragrant mélange of sautéed garlic, ginger, cumin, and tangy tomatoes. A hint of paprika or Kashmiri chili powder adds a gentle kick, while fresh cilantro and a splash of lemon juice provide a refreshing finish. Ready in just 40 minutes, this versatile dish can be served as a hearty soup, a side with basmati rice, or paired with naan bread for a wholesome, satisfying meal. Perfect for meal prepping or weeknight dinners, this dhal is a must-try for anyone craving nourishing comfort food with bold Indian-inspired flavors!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 3 cups Water
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Ghee or vegetable oil
• 1 teaspoon Cumin seeds
• 3 Garlic cloves, finely minced
• 1 teaspoon Ginger, finely grated
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely diced
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Paprika or Kashmiri red chili powder
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. This removes excess starch and helps prevent the lentils from becoming sticky.

Step 2

In a medium saucepan, combine the rinsed lentils, water, turmeric powder, and salt. Bring to a boil over medium heat, skimming off any foam that forms on the surface.

Step 3

Reduce the heat to low, cover, and let the lentils simmer for 20–25 minutes, or until they are completely tender and starting to break down. Stir occasionally to prevent sticking.

Step 4

While the lentils cook, heat the ghee or vegetable oil in a large skillet over medium heat. Add the cumin seeds and let them sizzle for 30 seconds until fragrant.

Step 5

Add the minced garlic and grated ginger to the skillet, stirring constantly, and cook for 1 minute until aromatic.

Step 6

Stir in the chopped onion and sauté for 3–4 minutes, or until the onions become soft and golden brown.

Step 7

Add the diced tomato, ground coriander, ground cumin, and paprika or chili powder to the skillet. Cook for another 3 minutes, stirring frequently, until the tomatoes break down and the spice mixture becomes a thick paste.

Step 8

Once the lentils are cooked, lightly mash them with the back of a spoon or whisk until they reach a creamy consistency. Alternatively, use an immersion blender for a smoother puree.

Step 9

Pour the spiced onion-tomato mixture into the pot with the lentils and stir well to combine. Let the dhal simmer for another 5 minutes to meld the flavors.

Step 10

Adjust the seasoning with additional salt, if needed. Stir in the chopped cilantro leaves and lemon juice before serving for a fresh, bright finish.

Step 11

Serve the dhal lentil puree warm with steamed basmati rice, naan bread, or as a soup with a dollop of yogurt on top.

Nutrition Facts

Serving size	(1222.5g)

Amount per serving	% Daily Value*
Calories	596.6

Total Fat 30.7g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 71.7mg	0%
Sodium 2409.8mg	0%
Total Carbohydrate 64.3g	0%
Dietary Fiber 21.5g	0%
Total Sugars 12.2g
Protein 22.3g	0%

Vitamin D 0IU	0%
Calcium 194.2mg	0%
Iron 11.7mg	0%
Potassium 1404.1mg	0%

*The % Daily Value 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.

Source of Calories

Fat: 44.4%

Protein: 14.3%

Carbs: 41.3%