Vegan Red Lentil Dhal with Garam Masala

Vegan Red Lentil Dhal with Garam Masala
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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!

Vegan Lentil Dahl with Garam Masala

The main ingredients I used were red lentils, sweet potatoes, beetroot, coconut milk and garam masala. They made the yummiest dish 🙂

Vegan Lentil Dahl with Garam Masala

Isn’t it so colourful and beautiful? Well, it tastes even better!

Vegan Lentil Dahl with Garam Masala

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.

Vegan Lentil Dahl with Garam Masala
Vegan Lentil Dahl with Garam Masala

If you liked this recipe, check out our Middle Eastern Foul Mudammas. You’ll love it!


Vegan Red Lentil Dhal with Garam Masala

Vegan Lentil Dahl with Garam Masala

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.
5 from 4 votes

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!

Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Low Calorie, Main Course, Stews
Cuisine Indian Cuisine
Servings 10
Calories 321 kcal

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.
    Vegan Red Lentil Dhal with Garam Masala
  • 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.
    Vegan Red Lentil Dhal with Garam Masala

Notes

The nutrition facts don’t include the basmati rice

Nutrition

Calories: 321kcalCarbohydrates: 45.7gProtein: 14.2gFat: 9.8gSaturated Fat: 6.6gSodium: 228.1mgPotassium: 538.32mgFiber: 8.2gSugar: 6.3g
Keyword Stewing
Tried this recipe?Mention @veganvvocals or tag #veganvvocals!

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3 Comments

  1. Looks so delicious. but i am allergic to cumin. can i remove it from the recipe? 🙂

    1. Absolutely, don’t add cumin! 🙂 Thanks for your comment, dear!

    2. Absolutely! Thank you so much 🙂

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