Vegan Dhansak

Indulge in the hearty and flavorful embrace of Vegan Dhansak, a plant-based twist on the classic Parsi dish that’s rich in nutrients and overflowing with aromatic spices. This comforting lentil curry features a wholesome blend of red lentils, yellow split peas, tender butternut squash, and velvety eggplant, all simmered in a spiced tomato and coconut milk base. Infused with the warm flavors of garam masala, turmeric, and cumin, and finished with a fresh burst of spinach and cilantro, this dish is a true celebration of vibrant, Indian-inspired cuisine. Perfectly paired with fluffy basmati rice, Vegan Dhansak is hearty, healthy, and ideal for weeknight dinners or meal prep. Ready in about an hour and loaded with plant-based protein and fiber, this one-pot wonder is both satisfying and irresistibly delicious.

Nutriscore Rating: 83/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 0.5 cup Yellow split peas
• 1 cup Butternut squash (peeled and cubed)
• 1 cup Eggplant (cubed)
• 2 cups Spinach (chopped)
• 1 medium Onion (finely chopped)
• 3 cloves Garlic cloves (minced)
• 1 tablespoon Fresh ginger (grated)
• 2 cups Tomatoes (chopped)
• 1 cup Coconut milk
• 4 cups Vegetable stock
• 1 teaspoon Ground turmeric
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 0.25 teaspoon Cayenne pepper
• 1 teaspoon Mustard seeds
• 2 tablespoons Coconut oil
• 1 teaspoon Salt
• 0.25 cup Fresh cilantro (chopped for garnish)
• 2 cups Cooked basmati rice (to serve)

Directions

Step 1

Rinse the red lentils and yellow split peas thoroughly under cold running water. Set aside.

Step 2

Heat the coconut oil in a large, deep pot over medium heat. Add the mustard seeds and let them sizzle until they start to pop, about 30 seconds.

Step 3

Add the chopped onion and sauté for 5 minutes until golden and translucent.

Step 4

Stir in the garlic, ginger, turmeric, cumin, coriander, garam masala, and cayenne pepper. Cook for 1-2 minutes until the spices are fragrant.

Step 5

Add the tomatoes to the pot and cook for 5 minutes until they break down into a chunky sauce.

Step 6

Stir in the red lentils, yellow split peas, butternut squash, eggplant, vegetable stock, and salt. Bring the mixture to a boil, then reduce the heat to low and simmer for 25-30 minutes, stirring occasionally.

Step 7

Once the lentils and split peas are tender, stir in the coconut milk and spinach. Simmer for another 5 minutes until the spinach wilts and integrates with the curry.

Step 8

Taste and adjust seasoning, adding more salt or spices as needed.

Step 9

Serve hot with steamed basmati rice and garnish with chopped fresh cilantro.

Nutrition Facts

Serving size	(3020.7g)

Amount per serving	% Daily Value*
Calories	2160.7

Total Fat 43.9g	0%
Saturated Fat 25.9g	0%
Polyunsaturated Fat 3.3g
Cholesterol 0mg	0%
Sodium 4824.4mg	0%
Total Carbohydrate 373.7g	0%
Dietary Fiber 76.9g	0%
Total Sugars 70.2g
Protein 86.3g	0%

Vitamin D 0IU	0%
Calcium 650.3mg	0%
Iron 29.3mg	0%
Potassium 7078.8mg	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: 17.7%

Protein: 15.4%

Carbs: 66.9%