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Vegan Lentil Dal

Vegan Lentil Dal with Spinach

The Pesky Vegan
One of the go-to recipes on rotation in my own home, this vegan lentil dal is a hearty, delicious, and nutritious way to batch-cook for the week ahead.
5 from 13 votes
Print Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course
Cuisine Gluten-free, Indian, Vegan
Servings 6
Calories 348 kcal

Ingredients
 

  • 1 tablespoon coconut oil (or other cooking oil)
  • 1 large onion, finely chopped
  • ½ tsp salt
  • 6 cloves garlic, finely chopped
  • 2 inch piece of ginger, finely chopped (approx. 2 tablespoons)
  • 2-3 rocket chillies, thinly sliced (more or less depending on how you like your heat)
  • 6 cardamom pods (optional)
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp ground fenugreek
  • 1 tsp smoked paprika (optional)
  • 1x 14 oz (400 g) tin chopped tomatoes
  • 2 cups (400 g) dried red split lentils, rinsed (see notes)
  • 5 cups (1.2 litres) water or vegan stock (plus more if needed)
  • 7 oz (200 ml) coconut milk
  • 5 oz (150 g) fresh spinach (see notes)
  • 2 tsp garam masala
  • Small handful fresh coriander, chopped (optional)

Instructions
 

  • Heat the oil in a large pan and add the chopped onion. Sprinkle with salt and cook on a medium heat for 6-8 minutes or until soft.
  • Add in the chopped garlic, ginger, and chilli, and cook for a further few minutes.
  • After a few minutes, bash the cardamom pods gently with the side of a knife and add to the pan along with the cumin, turmeric, fenugreek, and smoked paprika. Mix well and allow to cook for a minute or so, adding a little more oil if necessary.
  • Next, stir in the chopped tomatoes and cook for a few minutes. Swirl a little water around the empty tin and add this to the pan.
  • After a few minutes, add the lentils and the water/stock. Bring to a simmer, then turn down the heat and cook for 15 minutes, stirring regularly. Add more water if the dal seems too thick, bearing in mind there's a little more liquid to come from the coconut milk.
  • After 15 minutes, stir in the coconut milk. Sometimes the solids separate from the liquid in the tin, so you may need to scrape it out with a knife. Cook for another 5-10 minutes on low heat.
  • Meanwhile, start adding handfuls of the spinach to the pan and stir it in to help it wilt down into the curry. After 5-10 minutes, the lentils should be soft and the spinach mixed through evenly, but continue cooking if the lentils need longer.
  • Stir in the garam masala and fresh coriander and cook for another couple of minutes.
  • Adjust the seasoning to taste and serve with boiled rice or pilau rice (see serving suggestions for more ideas). The cardamom pods can be quite strong, so you may want to remove these or remind people not to eat them.
    📸 See recipe steps >
    📖 Table of contents >

Notes

Red lentils: It is recommended to rinse dried lentils before cooking to remove any possible dirt or debris. You can do this quickly in a colander under running water.
Quantity: If you increase the quantity, just be sure to adjust the spices and seasoning accordingly. You can easily make this dal stretch further with more lentils (+ more water) and an extra tin of tomatoes.
Spinach: Frozen spinach also works – you'll just want to add it earlier in the cooking process when the lentils are cooking.
Veg/mushrooms: Feel free to throw in other veg to this to mix it up. I like sliced mushrooms, kale, cauliflower, and mixed peppers.
Make it healthier: If you're looking to minimise the fat in your diet, you can swap the coconut milk for a light version or extra water/stock.
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such.
Storage: Like many curries, this dal gets even better after a day or two in the fridge. Store in the fridge for up to four days or freezer for up to six months. 
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* The nutrition info below is for one serving, based on a total of eight servings.

Nutrition

Calories: 348kcalCarbohydrates: 48gProtein: 19gFat: 11gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 333mgPotassium: 1072mgFiber: 21gSugar: 5gVitamin A: 2806IUVitamin C: 41mgCalcium: 124mgIron: 9mg
Nutrition Facts
Vegan Lentil Dal with Spinach
Amount Per Serving
Calories 348 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 8g50%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 333mg14%
Potassium 1072mg31%
Carbohydrates 48g16%
Fiber 21g88%
Sugar 5g6%
Protein 19g38%
Vitamin A 2806IU56%
Vitamin C 41mg50%
Calcium 124mg12%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dal palak recipe, red lentil curry, red lentil recipe
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