Red Lentil Dal

$1.96 per serving

Yum. Rich, creamy and warm; served over a bed of hearty rice - now *that* is winter comfort food. This freezes very well, so consider doubling the recipe to pack as lunches or use for a future family dinner - it's a real time-saver. 


2 cups long grain brown rice

2 tsp canola oil

1 yellow onion, medium, diced

1 1/2 Tbsp curry powder

1/4 tsp cayenne pepper

1 tsp ground cumin and coriander

3 cloves garlic, minced

1 inch fresh ginger, peeled, minced

1 3/4 cups diced tomatoes. canned

1 cup red lentils

3 cups water

salt to taste




Place the rice in a medium saucepan with 3 cups of water. Bring to a boil then reduce heat and cover. Let simmer for about 40 minutes or until water has been absorbed.


Heat oil in a medium saucepan. Add onions, curry cayenne, cumin, and coriander. Stir occasionally and let cook until onions are translucent and soft.

Add garlic and ginger and cook for another minute.

Add lentils, tomatoes, about 1 teaspoon of salt, and 3 cups of water. Bring to a boil, then turn down to a strong simmer and cover halfway.

Cook for 15 minutes or until lentils are soft. Taste for seasoning.

Serve over rice.

Nutrition Information

175 Calories

High in Vitamin B

7g Fiber

7g Protein