High Protein Rote Linsen-Dal
Packed with plant-based protein and infused with bold, aromatic spices, our High Protein Rote Linsen-Dal is a comforting, nourishing dish that’s perfect for any occasion. Featuring tender red lentils simmered with rich coconut milk, vibrant tomato, and a medley of warming spices like turmeric, cumin, and coriander, this vegan recipe strikes the perfect balance between flavor and nutrition. A crackling of mustard seeds brings depth to the dish, while fresh coriander and tangy lime add a refreshing finish. Ready in just 45 minutes, this healthy lentil curry pairs beautifully with steamed rice or naan for a satisfying meal that’s high in fiber and perfect for meal prep or sharing with family. Ideal for fans of Indian-inspired cuisine, this dal is a flavorful and wholesome addition to your recipe repertoire!
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Recipe Information
Ingredients
- 200 grams red lentils
- 800 milliliters water
- 200 milliliters coconut milk
- 1 medium onion
- 3 garlic cloves
- 1 inch piece ginger
- 1 large tomato
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon curry powder
- 1 teaspoon mustard seeds
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons vegetable oil
- 2 tablespoons coriander leaves
- 1 lime
Instructions
Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside.
Finely chop the onion, garlic, and ginger. Dice the tomato.
In a large pot, heat the vegetable oil over medium heat. Add the mustard seeds and let them crackle for about 30 seconds.
Add the chopped onion, garlic, and ginger to the pot. Sauté for 5 minutes, or until the onions are translucent and fragrant.
Stir in the diced tomato, ground turmeric, cumin, coriander, and curry powder. Cook for an additional 2 minutes, stirring continuously to combine the spices.
Add the rinsed lentils to the pot, followed by the water and coconut milk. Stir well, ensuring there are no lumps of spices.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, or until the lentils are soft and the dal has thickened. Stir occasionally to prevent sticking.
Season with salt and black pepper, adjusting to taste.
Once the dal is cooked to your desired consistency, remove from heat and stir in the chopped coriander leaves.
Serve hot, garnished with lime wedges for squeezing over the top, accompanied by rice or naan.
Nutrition Facts
Calories |
753 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4857 mg | 211% | |
| Total Carbohydrate | 107.5 g | 39% | |
| Dietary Fiber | 24.5 g | 88% | |
| Total Sugars | 41.4 g | ||
| Protein | 25.2 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1830 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
