Red Lentil Dal (High-Fiber Indian Lentil Stew – Cozy, Hearty & Plant-Based)
- Sarah Smith
- 2 hours ago
- 3 min read
This red lentil dal is a cozy, high-fiber plant-based dinner made with tender red lentils, warming spices, and a rich, comforting broth. Packed with plant-based protein and naturally gut-friendly ingredients, this easy lentil dal recipe is perfect for weeknights when you want something nourishing, filling, and full of flavor without a lot of effort.
If you enjoy hearty, fiber-rich meals like these Black Bean & Sweet Potato Tacos, High-Fiber Crispy Chickpea Grain Bowl, or comforting plant-based dishes like Mushroom Meatloaf, this dal fits beautifully into your rotation. For more cozy, nourishing meals, explore the Vegetarian Recipes collection.
Why You’ll Love This
High-fiber, plant-based protein meal that keeps you full
Cozy, warming spices for a comforting dinner
Budget-friendly and made with simple pantry ingredients
Easy one-pot meal perfect for weeknights
Naturally vegan and gluten-free
Recipe Card
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Nutrition Information
(Estimated per serving)
Calories: 310 kcal
Protein: 18 g
Carbohydrates: 45 g
Fat: 8 g
Fiber: 14 g
Sugar: 5 g
Ingredients
1 cup (200 g) red lentils, rinsed
1 tablespoon olive oil or ghee
1 small onion, finely diced
3 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon ground coriander
½ teaspoon smoked paprika or chili powder
1 (14 oz / 400 g) can diced tomatoes
3 cups (720 ml) vegetable broth or water
½ teaspoon salt (or to taste)
Juice of ½ lemon
Fresh cilantro, for garnish
Instructions
Heat olive oil or ghee in a large pot over medium heat.
Add diced onion and cook until soft and translucent, about 5 minutes.
Stir in garlic and ginger, cooking for 1–2 minutes until fragrant.
Add cumin, turmeric, coriander, and paprika, stirring to toast the spices.
Add diced tomatoes and cook for 2–3 minutes.
Stir in rinsed lentils and vegetable broth. Bring to a gentle boil.
Reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally, until lentils are soft and creamy.
Season with salt and finish with lemon juice.
Garnish with fresh cilantro and serve warm.
What to Serve With
Serve with warm Rice Pilaf or naan for a classic pairing
Add a fresh side like Mediterranean Chickpea Salad for contrast
Pair with a hearty option like Mediterranean Lentil Bowl with Roasted Veggies for a filling plant-based spread
Tips & Variations
Add coconut milk for a creamier, richer dal
Adjust spices to your heat preference
Use spinach or kale for extra fiber and nutrients
Make it thicker by simmering longer or thinner with extra broth
Top with yogurt or a drizzle of olive oil for added richness
Make-Ahead & Storage
Store in an airtight container in the refrigerator for up to 4 days
Reheat gently on the stovetop with a splash of water or broth
Freezes well for up to 2 months in portions
Flavors deepen over time, making leftovers even better
FAQ
Is red lentil dal high in fiber?
Yes, red lentils are naturally high in fiber, making this a filling and gut-friendly meal.
Do red lentils need to be soaked?
No, red lentils cook quickly and do not require soaking.
Can I make this dal spicier?
Yes, add chili flakes or fresh chili to increase the heat.
Is this recipe vegan?
Yes, when made with oil instead of ghee, this recipe is fully vegan.
Final Thoughts
This red lentil dal recipe is the perfect example of how high-fiber, plant-based meals can be both simple and deeply satisfying. With its creamy texture and warm spices, it’s a go-to recipe for cozy nights, meal prep, or anytime you want a nourishing dinner that keeps you full and energized.
This dish is also part of our Mediterranean Diet Recipes collection, where you’ll find fresh salads, seafood dinners, plant-based meals, and balanced Mediterranean dishes perfect for everyday cooking.