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Ayurvedic Red Lentil Dahl Recipe

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This Ayurvedic dahl with red lentils recipe is creamy, delicious, and has some heat! Loaded with fresh vegetables, spices, and served over basmati rice.

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We love dahl around this homestead!  I used to buy pre-made dahl from Trader Joes and add veggies, but making a large pot of ayurvedic dahl from scratch is incredible easy and cost effective! This recipe makes a lot of dahl, so it perfect for meal prepping dinners or lunches for the week.  One of the great thing about this dahl is how low maintenance it is – and since its a one-pot meal its easy to clean up.

This is also a great week-night meal because we have all the ingredients on hand, so it can be put together quickly.  Is a fantastic vegetarian or vegan pantry staple recipe! And its great over rice – so by the time your brown rice is done in the rice cooker, the dahl will be ready too!

This Red Lentil Ayurvedic Dahl Recipe Is:

  • Bright
  • Fresh
  • Simple
  • Loaded with Flavor
  • Perfectly Spiced
  • Sweet
  • Vegan, Gluten Free, and Dairy Free
  • Great for an Easy Weeknight Meal!
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Make this Dahl with Frozen Vegetables For a Weeknight Win!

I used frozen vegetables for this ayurvedic dahl recipe instead of fresh – but either works perfectly in this recipe. This is a great way to transform extra sweet potatoes into a bright and flavorful dish the whole family can enjoy.

I used frozen butternut squash which gave this dahl a wonderful texture and sweet flavor.

What’s In This Red Lentil Dahl?

See the recipe card below for full ingredient amounts and recipe instructions!

  • Onion, Garlic, Sweet Potato, Bell Pepper 
  • Coconut Oil
  • Red Lentils: one of my favorite legumes to stock up on! I always keep a few lbs of these on hand, they are great to throw into soups like this as they dissolve and you can’t even tell they are there.
  • Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. The flavor makes this dish super rich and creamy without any dairy.
  • Turmeric – a staple in our spice cabinet! I try to add a teaspoon of turmeric into soups, stews, and rice dishes too.
  • Curry Powder & Ground Ginger
  • Diced Tomatoes:  I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on!
  • Tamari: tamari is a gluten-free version of soy sauce. Tamari has a bright salty flavor, and adds a really nice depth of umami to this dish.

Easy Weeknight Lentil Dal Recipe

This red lentil butternut squash dahl is what I call an Easy Weeknight Meal – which is on your table in about 30 minutes.  These quick and simple recipes are perfect for those nights when you want a tasty homecooked meal but don’t want to spend hours in the kitchen.

Browse all our Easy Weeknight Meals, that are great for the whole family. From soups and stews, to pastas and proteins – a quick meal can be on your table in no time.  Even faster than ordering takeout!

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How Do I Make this Red Lentil Dahl?

  1. In a large pot, heat the oil and sauté the onion and garlic for 3 minutes on low.  Add the sweet potatoes, bell pepper and sauté for 5 more minutes.
  2. Add lentils, coriander, turmeric, curry powder, ginger, tomatoes, soy sauce, coconut milk, and water to the pot.  Bring to a boil, then reduce the heat to low.  Continue to cook for 30 more minutes, stirring occasionally until lentils and sweet potatoes become soft.
  3. When the dahl begins to thicken, take a whisk and break down the sweet potato to combine with the lentils.
  4. Serve over rice and top with fresh herbs and red pepper flakes, if using.
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Ayurvedic Red Lentil Dahl

Kelly Jensen
This spicy ayurvedic red lentil dahl is creamy and has some heat! A great vegan pantry staple recipe that you can make anytime and serve over rice or riced vegetables.
5 from 1 vote
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Dinner, Lunch
Cuisine Ayurvedic, Indian
Servings 8
Calories 242 kcal

Ingredients
  

  • 1 tablespoon coconut oil
  • 1 sweet onion diced
  • 5 cloves garlic minced
  • 1 sweet potato diced very small
  • 1 bell pepper any color, diced
  • 1.5 cups red lentils
  • 4 cups water
  • 1 cup coconut milk
  • 2 teaspoons coriander
  • 2 teaspoons turmeric
  • 2 teaspoons curry powder
  • 1 tablespoon ground ginger
  • 1 14 oz Diced Tomatoes
  • 1 tablespoon tamari or gluten free soy sauce/coconut aminos
  • 1/8 cup cilantro chopped
  • Crushed Red Pepper Flakes optional if you like more heat

Instructions
 

  • In a large pot, heat the coconut oil and sauté the onion and garlic for 3 minutes on low.  Add the sweet potatoes, bell pepper and sauté for 5 more minutes.
  • Add lentils, coriander, turmeric, curry powder, ginger, tomatoes, soy sauce, coconut milk, and water to the pot.  Bring to a boil, then reduce the heat to low.  Continue to cook for 30 more minutes, stirring occasionally until lentils and sweet potatoes become soft.
  • When the dahl begins to thicken, take a whisk and break down the sweet potato to combine with the lentils.
  • Serve over rice and top with fresh herbs and red pepper flakes, if using.

Nutrition

Calories: 242kcalCarbohydrates: 33gProtein: 11gFat: 8gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 105mgPotassium: 667mgFiber: 13gSugar: 4gVitamin A: 4556IUVitamin C: 28mgCalcium: 64mgIron: 5mg
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!

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Posted in Ayurvedic, Dinners, Easy Weeknight Meals, Favorites, Gluten Free, Indian, Lunches, Meal Prep, One Pot Recipes, Pantry Recipes, Soups, Vegan Recipes, Vegetarian Recipes

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