Vegan Dhansak
Indulge in the hearty and flavorful embrace of Vegan Dhansak, a plant-based twist on the classic Parsi dish that’s rich in nutrients and overflowing with aromatic spices. This comforting lentil curry features a wholesome blend of red lentils, yellow split peas, tender butternut squash, and velvety eggplant, all simmered in a spiced tomato and coconut milk base. Infused with the warm flavors of garam masala, turmeric, and cumin, and finished with a fresh burst of spinach and cilantro, this dish is a true celebration of vibrant, Indian-inspired cuisine. Perfectly paired with fluffy basmati rice, Vegan Dhansak is hearty, healthy, and ideal for weeknight dinners or meal prep. Ready in about an hour and loaded with plant-based protein and fiber, this one-pot wonder is both satisfying and irresistibly delicious.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 0.5 cup Yellow split peas
- 1 cup Butternut squash (peeled and cubed)
- 1 cup Eggplant (cubed)
- 2 cups Spinach (chopped)
- 1 medium Onion (finely chopped)
- 3 cloves Garlic cloves (minced)
- 1 tablespoon Fresh ginger (grated)
- 2 cups Tomatoes (chopped)
- 1 cup Coconut milk
- 4 cups Vegetable stock
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.25 teaspoon Cayenne pepper
- 1 teaspoon Mustard seeds
- 2 tablespoons Coconut oil
- 1 teaspoon Salt
- 0.25 cup Fresh cilantro (chopped for garnish)
- 2 cups Cooked basmati rice (to serve)
Instructions
Rinse the red lentils and yellow split peas thoroughly under cold running water. Set aside.
Heat the coconut oil in a large, deep pot over medium heat. Add the mustard seeds and let them sizzle until they start to pop, about 30 seconds.
Add the chopped onion and sauté for 5 minutes until golden and translucent.
Stir in the garlic, ginger, turmeric, cumin, coriander, garam masala, and cayenne pepper. Cook for 1-2 minutes until the spices are fragrant.
Add the tomatoes to the pot and cook for 5 minutes until they break down into a chunky sauce.
Stir in the red lentils, yellow split peas, butternut squash, eggplant, vegetable stock, and salt. Bring the mixture to a boil, then reduce the heat to low and simmer for 25-30 minutes, stirring occasionally.
Once the lentils and split peas are tender, stir in the coconut milk and spinach. Simmer for another 5 minutes until the spinach wilts and integrates with the curry.
Taste and adjust seasoning, adding more salt or spices as needed.
Serve hot with steamed basmati rice and garnish with chopped fresh cilantro.
Nutrition Facts
Calories |
663 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1119 mg | 49% | |
| Total Carbohydrate | 115.9 g | 42% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 17.9 g | ||
| Protein | 31.1 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 192 mg | 15% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 2218 mg | 47% | |
*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.
