Warming Spiced Red Lentil Dal with Fresh Coriander

Name: Warming Spiced Red Lentil Dal with Fresh Coriander
Prep time: 5 min
Cook time: 25 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 200g red lentils (rinsed); 400g canned chopped tomatoes; 1 onion (finely diced); 2 garlic cloves (minced); 1 tsp fresh ginger (grated); 1 tsp cumin seeds; 1 tsp ground coriander; 1/2 tsp turmeric powder; 1/2 tsp garam masala; 1 tbsp vegetable oil; 600ml water; Juice of half a lemon; Fresh coriander for garnishing; Salt to taste

Comfort Food at Its Best

Diabetes Nutrition Gut Health & IBS GLP-1 Support Weight Loss

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A classic Indian dal made with red lentils, tomatoes and warming spices – high in fibre and protein, naturally low in fat.

Prep5 min

Cook25 min

Serves4 servings

Nutrition per serving

265kcal

15gProtein

8gFibre

45gCarbs

5gFat

Nutritionist’s Note

With an impressive 8g of fibre alongside 15g of plant-based protein per serving, this low-fat dal delivers the exact nutritional structure I look for when supporting clients on GLP-1 medications or managing type 2 diabetes. The soluble fibre in red lentils works to slow gastric emptying and blunt post-meal blood sugar rises, while active compounds in ginger and turmeric offer valuable anti-inflammatory benefits for gut health. I frequently recommend this as a light yet deeply satiating mid-week lunch for anyone working towards sustainable weight loss.

Ingredients

200g red lentils (rinsed)
400g canned chopped tomatoes
1 onion (finely diced)
2 garlic cloves (minced)
1 tsp fresh ginger (grated)
1 tsp cumin seeds
1 tsp ground coriander
1/2 tsp turmeric powder
1/2 tsp garam masala
1 tbsp vegetable oil
600ml water
Juice of half a lemon
Fresh coriander for garnishing
Salt to taste

Method

Heat the oil in a large saucepan over medium heat. Add the cumin seeds and let them pop.
Add the onion and cook for 3-4 minutes until softened. Add the garlic and ginger, stir for 1 minute.
Add the ground coriander, turmeric and garam masala. Stir for 30 seconds until fragrant.
Add the red lentils, chopped tomatoes and water. Bring to a boil.
Reduce the heat, cover and simmer for 20 minutes, stirring occasionally, until the lentils are soft and broken down.
Stir in the lemon juice and salt. Garnish with fresh coriander and serve with brown rice or wholemeal chapati.

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Storage

Cool the dal completely within 2 hours and transfer to an airtight container. Store in the fridge for up to 4 days or freeze for up to 3 months. Because red lentils continue to absorb liquid as they chill, the dal will thicken significantly. Reheat thoroughly on the hob over a medium heat, stirring through 50-100ml of freshly boiled water to restore its original smooth consistency. Ensure it is piping hot throughout before serving.

Tips

The lemon juice isn't just for acidity; its vitamin C significantly boosts your body's absorption of the non-heme iron in the red lentils. Add a twist of freshly cracked black pepper along with the spices to activate the curcumin in the turmeric for maximum anti-inflammatory benefit.
Red lentils break down readily, but for a lush, creamy texture without adding dairy, use a balloon whisk to beat the finished dal vigorously for 30 seconds to release the natural starches.
To boost the micronutrient content, stir in two large handfuls of baby spinach or finely shredded kale during the final 2 minutes of simmering until wilted.