Golden Red Lentil Dal with Cilantro Basmati

25 45 574
Ingredients Minutes Calories
Prep Cook Servings
20 min 25 min 4
Golden Red Lentil Dal with Cilantro Basmati
Health Highlights
This easy, flavourful curry is a great one to whip up during the workweek, and leftovers only get better the next day.


1 1/2 cup chopped Yellow onion (diced; about 1 medium; Curry)
3 clove(s) Garlic (minced; Curry)
2 tbsp minced Ginger root (Curry)
1 1/2 cup diced Carrots (about 2-3 large; Curry)
2 tsp Curry powder (or to taste; Curry)
1 tsp Cumin (Curry)
1/2 tsp Turmeric, powder (Curry)
1 1/2 cup Red lentils, raw (Curry)
1 can(s) (13.5 oz) Coconut milk, sweetened (light; Curry)
2 cup Vegetable stock/broth, low sodium (plus more if desired to thin the broth; Curry)
1/2 tsp Sea salt, fine (to taste; Curry)
1 dash Black pepper (to taste; Curry)
1 dash Cayenne pepper (to taste; optional; Curry)
1 tsp Cane sugar (optional; Curry)
142 gm Baby spinach (Curry)
1 cup Basmati rice, dry (Rice)
1 tbsp Butter, vegan (or virgin coconut oil; Rice)
1 3/4 cup Vegetable stock/broth, low sodium (or as needed; Rice)
1 cup Cilantro (coriander) (large stems removed and finely chopped; Rice)
1 dash Salt and pepper (to taste; Rice)
1 tsp Lime juice (fresh) ( to taste; Rice )
1 green onion (stem) Green onion (thinly sliced; Topping)
1/3 cup Cilantro (coriander) (chopped; Topping)
4 tbsp Pumpkin seeds (pepitas) (toasted; Topping)
1 fruit Lime (cut into wedges; Topping)


  1. For the curry: Add the oil in a large pot and increase heat to medium. Add the onion, garlic, and a pinch of salt. Stir to combine. Sautée over medium heat for 4 to 5 minutes, stirring occasionally, until softened.
  2. Stir in the ginger and carrots, and continue sautéing for another few minutes over medium heat.
  3. Add the curry powder, cumin, and turmeric. Stir well. Cook for a minute, until fragrant.
  4. Pick over and rinse the lentils in a fine mesh sieve. Stir in the entire can of coconut milk, red lentils, broth, and salt. Bring to a simmer and reduce heat to medium-low. Cook, covered with the lid ajar, for about 15 to 20 minutes, or until the lentils and carrots are tender. Stir occasionally to prevent the lentils from sticking to the bottom. Stir in a touch more broth if you'd like a slightly thinner consistency. After cooking, stir in all of the spinach until wilted. Stir in the black pepper, cayenne (if using), and sugar (if using). Taste and adjust salt, if desired.
  5. Meanwhile, prepare the rice. Add the rice into a medium pot along with the oil and broth. Increase heat to medium-high and bring to a simmer. Reduce heat to medium, cover with a lid, and cook for 12 to 16 minutes, until the rice is soft and tender. Fluff with a fork and stir in the cilantro. Season to taste with salt and lime juice. Keep the lid on until ready to serve.
  6. Add a generous scoop of rice on a plate or bowl and top with a couple ladlefuls of curry. Add your desired toppings and serve immediately. Leftovers will keep in an air-tight container in the fridge for up to 4 to 6 days. The curry can also be frozen for up to 4 weeks, possibly longer. For easy freezer storage, add the cooled curry into a freezer-safe bag, press out the air, and freeze on a flat surface. Thaw overnight in the fridge, or simply leave on the counter until mostly thawed.

Nutrition Facts

Per Portion

Calories 574
Calories from fat 86
Calories from saturated fat 45
Total Fat 9.5 g
Saturated Fat 5.0 g
Trans Fat 0
Polyunsaturated Fat 6.3 g
Monounsaturated Fat 11.7 g
Cholesterol 0
Sodium 385 mg
Potassium 1159 mg
Total Carbohydrate 105 g
Dietary Fiber 14.1 g
Sugars 11.7 g
Protein 24.7 g

Dietary servings

Per Portion

Fruit 0.3
Grain 1.3
Meat Alternative 1.6
Vegetables 5.3

Energy sources


Meal Type(s)