Spicy Dhal with Tomatoes

Warm up your kitchen with this flavorful and aromatic Spicy Dhal with Tomatoes, a comforting Indian-inspired dish that’s as nourishing as it is satisfying. Made with protein-packed red lentils simmered to creamy perfection, this recipe features a rich blend of warming spices like cumin, coriander, turmeric, and a kick of cayenne for those who love a bit of heat. Fresh ginger, garlic, and green chili add layers of bold, zesty flavor, perfectly balanced by the sweetness of ripe tomatoes. Finished with a vibrant pop of cilantro and a splash of tangy lemon juice, this wholesome dish pairs beautifully with fluffy basmati rice or soft, pillowy naan bread. Ready in just 40 minutes, this vegan-friendly, gluten-free meal is perfect for weeknights or for impressing dinner guests.

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)
• 4 cups water
• 2 tablespoons coconut oil (or vegetable oil)
• 1 medium yellow onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 fresh green chili, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 0.5 teaspoon cayenne pepper (optional, adjust to taste)
• 2 large ripe tomatoes, diced
• 1 teaspoon salt
• 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. Set aside.

Step 2

In a medium saucepan, combine the rinsed lentils and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer. Skim off any foam that forms on the surface.

Step 3

Cook the lentils for 15-20 minutes, stirring occasionally, until they are soft and begin to break down. Add more water if needed to maintain a soupy consistency. Set aside once cooked.

Step 4

In a large skillet or another saucepan, heat the coconut oil over medium heat.

Step 5

Add the chopped onion and sauté for 5-7 minutes until softened and lightly golden.

Step 6

Stir in the minced garlic, grated ginger, and green chili, and cook for another minute until fragrant.

Step 7

Sprinkle in the ground cumin, coriander, turmeric, and cayenne pepper (if using). Sauté the spices with the aromatics for 1-2 minutes to release their flavors.

Step 8

Add the diced tomatoes and cook for 5-7 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.

Step 9

Pour the cooked lentils into the tomato mixture. Stir well to combine and simmer for an additional 5 minutes. Add salt to taste.

Step 10

Just before serving, stir in the chopped cilantro and lemon juice for a fresh, tangy finishing touch.

Step 11

Serve hot with rice or naan bread. Enjoy!

Nutrition Facts

Serving size	(1722.9g)

Amount per serving	% Daily Value*
Calories	630.9

Total Fat 30.3g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2425.8mg	0%
Total Carbohydrate 76.0g	0%
Dietary Fiber 25.5g	0%
Total Sugars 19.3g
Protein 24.6g	0%

Vitamin D 0IU	0%
Calcium 224.0mg	0%
Iron 11.9mg	0%
Potassium 2032.6mg	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: 40.4%

Protein: 14.6%

Carbs: 45.0%