George This Vegan Red Lentil Dhal is my own version of the famous Indian dish with the ingredients I had at home in that moment. Nutritious , full of flavour and so comforting, this recipe is an ideal choice for a quick, healthy and very cheap meal. You absolutely need to give it a try, it’s extremely tasty!
The main ingredients I used were red lentils, sweet potatoes, beetroot, coconut milk and garam masala. They made the yummiest dish 🙂
Isn’t it so colourful and beautiful? Well, it tastes even better!
Let’s talk about lentils (extracted from whfoods.com):
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.
Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea, especially because lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
If you liked this recipe, check out our Middle Eastern Foul Mudammas. You’ll love it!
Vegan Lentil Dahl with Garam Masala
Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
Ingredients
- 1 tbsp extra virgin olive oil
- 2 medium-sized sweet potatoes, cubed (pre boiled)
- 2 garlic cloves, minced
- 1 onion, chopped
- 1 large beetroot, diced
- 500 g red lentils
- 800 g canned whole tomatoes in juice
- 400 ml full-fat coconut milk, 1 can
- 2 tsp garam masala
- Salt to taste
- 200 g green beans
- 1 cup water
- Coriander, optional
Optional boiled rice
- 400 ml water
- 200 ml basmati rice
- 1 pinch Sea salt
Instructions
- Fill a large pot 3/4 full with water and bring to a boil. Add the sweet potato cubes and boil for 5 to 7 minutes, or until just beginning to get tender. Set aside.
- In a large pot, over medium heat, heat the oil and sauté onion until tender and transparent looking. Add in the garlic and cook for 2 more minutes, stirring occasionally.
- Stir in pre-boiled sweet potatoes and cook for 2 minutes. Then add lentils, beetroot and canned tomatoes, mashing the tomatoes with a wooden spatula.
- Stir in coconut milk, garam masala and water, and let cook for 20 minutes. Add the green beans and keep cooking for 10 more minutes or until ready.
- In the meantime, in a separate medium-sized pot, add in 4 dl of water and 2 dl of rice and a pinch of salt. Simmer over low heat, covered, for 30 to 50 minutes or until ready.
- Season to taste, then serve on its own, topped with coriander, or with a side of the basmati rice.
Notes
Nutrition
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Looks so delicious. but i am allergic to cumin. can i remove it from the recipe? 🙂
Absolutely, don’t add cumin! 🙂 Thanks for your comment, dear!
Absolutely! Thank you so much 🙂
The flavour is DELICIOUS. Love this recipe!
Hello, does this work without the coconut milk?
Thanks
Hi!
the coconut milk is what makes this dish stand out so we do not recommend skipping it!