Dal is an Indian dish made with lentils, often in the form of a soup or stew. This is a simple, nourishing lentil stew that is full of warming spices, creamy coconut milk, and topped with a hefty dollop of cooling salted yogurt and crunchy seeds. It’s packed with plant protein, healthy fats, iron, calcium, and lots of flavor.
P.S. Don’t skip the salted yogurt, it’s a simple topper that takes the dal to the next level.
Ingredient Highlight
Lentils! My favorite small but mighty pulse! They are packed full of protein, fiber, folic acid, iron, calcium, phosphorus, magnesium, zinc, and potassium. One half cup of uncooked lentils contains 24g of protein, that’s more than you get in 3 oz of steak!
Red lentils are ‘split’ lentils and when cooked, they break down to create a creamy, luscious texture. DON’T use these for salads!
Servings 4 people
Prep Time 10 minutes 
Cook Time 25 minutes Ingredients
- 2 carrots, peeled, quartered
- 2 cloves garlic
- 4 inch piece of ginger, grated
- 1 yellow onion, peeled, quartered
- 2 tbsp olive oil
- 2 tsp kosher salt, divided
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp black pepper
- ¼ tsp red pepper flakes, optional
- 2 cups red lentils
- 4 cups water
- 1 (13.5 oz) can full-fat coconut milk, divided
- 1 (5 oz) container spinach (or sub 3 cups chopped kale)
- 1 tbsp lime juice (½ lime)
- ¼ cup toasted pumpkin seeds
For the salted yogurt:
- ½ cup plain whole milk yogurt (regular or Greek)
- 2 tsp lime juice (½ lime)
- ½ tsp kosher salt
- ¼ tsp black pepper
- Note: This soup will thicken as it sits in the fridge, so thin out leftovers with some water if needed.
Instructions
- Add the carrots, garlic, and ginger to a blender and blend until finely chopped. Add the onion and pulse/blend again until chopped but not watery. Alternatively you can hand chop the carrot, garlic, and onion and grate the ginger, but I find this easier.
- In a large pot over medium heat, add the oil, onion mixture, and 1 teaspoon salt. Cook for about 5 minutes, stirring occasionally, until softened.
- Add the cumin, turmeric, black pepper, and red pepper flakes (if using), and cook for 30 seconds, stirring constantly, to toast the spices.
- Stir in the lentils, water, 1 cup coconut milk (about ½ of the can), and remaining 1 teaspoon salt. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes or until the lentils have broken down, stirring halfway through. If it looks low on water when you stir halfway (lentils aren’t submerged), stir in another cup of water.
- While the lentils cook, make the yogurt by stirring all of the ingredients together in a small bowl. Set aside.
- Once the lentils are cooked through, stir in the spinach and cook for a couple of minutes, or until the spinach has wilted down. Remove from heat and stir in the lime juice and remaining coconut milk. Taste and add more salt or lime, if needed. Top with yogurt and toasted pumpkin seeds.
Items you can prep ahead (optional)
- Peel/quarter 2 carrots
- Peel 2 cloves garlic
- Peel and chop 4-inch ginger knob
- Peel/quarter 1 yellow onion
- Make the soup!
- Make salted yogurt
Substitutions
- To make vegan, skip the salted yogurt and substitute with either vegan yogurt or make this Sunflower Cream and lemon
Storage
- Store leftovers in an airtight container in the fridge for up to 6 days or freeze for up to 2 months.
Leftovers + repurposing
- Warm up leftovers in the microwave or on the stove. Stir in some lemon to wake it up, if you have it. Top with yogurt, seeds, and fresh herbs if you have some.
- This soup will thicken as it sits in the fridge, so thin it out with some water if needed.
- Delicious served with crusty bread or pita chips!
