Enjoy a bowl of this Red Lentil Dhal – a simple yet delicious bowl of pure comfort. This easy dhal recipe features the hearty goodness of butternut squash and courgette, perfectly melded with coconut milk to achieve that irresistibly creamy texture.
A staple in my pantry is jars of lentils, offering versatility and affordability, perfect for replacing ground meat and shining brilliantly in my beloved curries! It’s no secret-I’m a curry enthusiast, evident in the multitude of recipes gracing this blog. Constantly experimenting, new curry creations pop up monthly. The beauty of curries lies in their flexibility; with a medley of spices and any ingredients on hand, you can whip up a delightful meal in no time.
This Dhal recipes serves 6 and is 272 calories per serving.
If you’re looking for more recipes within the same calorie range, you’ll find an abundance of options in my dedicated collection of200+ calorie recipes.
If you’re following a calorie-controlled diet or a healthy eating plan, it’s important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
Here are some notes on the ingredients used in this recipe:
Lentils: Lentils serve as the heart of the dish, providing protein, fiber, and a hearty texture to the dhal.
Onion: Onions add a savory depth to the dhal, enhancing its flavour profile with their natural sweetness when caramelized or sautéed.
Butternut squash: Butternut squash contributes a subtle sweetness and creamy texture to the dhal, enriching its taste and nutritional value with vitamins and minerals.
Courgette (zucchini): Courgette offers a delicate flavour and tender texture to the dhal, complementing the lentils and adding freshness to the dish.
Garlic and ginger: Garlic and ginger provide aromatic warmth and complexity to the dhal, infusing it with layers of flavour and enhancing its overall taste.
Curry powder: Curry powder is a blend of spices that typically includes turmeric, cumin, coriander, and other aromatic spices. It adds warmth, depth, and a distinct Indian flavour to the dhal.
Stock (vegetable or chicken): Stock serves as the liquid base of the dhal, imparting richness and depth of flavour while ensuring the lentils cook to perfection. It’s crucial to use the right ratio of stock cubes for the required amount of stock. Not all stock cubes are the same, and using the wrong amount can result in either a bland and watery broth or an overly salty stock.
Coconut milk: Coconut milk adds creaminess and richness to the dhal, balancing the spices and creating a luscious texture. It also lends a subtle sweetness and tropical aroma to the dish. Avoid using coconut milk from a carton, as it has a higher water ratio and won’t yield the desired richness.
Low Calorie Spray – Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
Fresh Coriander – it’s the perfect finishing touch for the dish. You can skip it if you’d like, but it adds a delightful and healthy touch of green to the overall presentation
Salt and Pepper – These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
Once you’ve gathered all the ingredients and prepared them accordingly, you’re all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Prepping Vegetables for Dhal
Properly prepping vegetables for dhal is crucial for achieving optimal flavour and texture integration. Utilizing a food processor to finely chop or mince onions, garlic, ginger, butternut squash, and courgette ensures seamless melding into the dhal, enhancing its consistency and flavour.
Alternatively, if a food processor isn’t available, a sharp knife can be used to finely chop the vegetables, aiming for small cuts to achieve a similar effect. Meticulous vegetable prep ensures they blend harmoniously with the lentils, resulting in a flavourful dhal.
Best Pan for Cooking Dhal
When preparing dhal, selecting the appropriate pan is crucial for achieving optimal results. Opt for a heavy-bottomed saucepan or Dutch oven to ensure even cooking and prevent sticking. These pans facilitate gentle simmering, allowing the lentils to absorb the rich flavours of spices and other ingredients without burning.
Consider a non-stick coated pan to further prevent sticking and simplify cleanup, particularly when cooking over higher heat. Additionally, choose a pan with sufficient capacity to accommodate the dhal as it cooks and expands, reducing the risk of overflowing and ensuring hassle-free preparation. With the right pan, you can effortlessly create flavourful and perfectly cooked dhal every time, making for a satisfying meal enjoyed by all.
Cooking Dhal in a Pressure Cooker
Discover the simplicity and versatility of making dhal in an Instant Pot (or Pressure Cooker). An Instant Pot is the ultimate multi cooker that transforms meal preparation. With functions including slow cooking, pressure cooking, sautéing, and more-such as soup, chili, rice, and even yogurt-making-it’s a kitchen essential I use almost daily. From effortlessly peeling boiled eggs to creating flavourful dishes like dhal, soups, stews and casseroles, the Instant Pot does it all.
Today, craving a quick lunch, I turned to my trusty Instant Pot. In just 10 minutes, I combined lentils, butternut squash, zucchini, ginger, garlic, curry powder, stock, and coconut milk, resulting in a delicious lentil dhal perfectly paired with steamed white rice. Experience the magic of Instant Pot cooking with this simple yet satisfying meal.
Sides for Lentil Dhal
Make a complete meal by pairing the lentil dhal with some of the following:
Pilau rice: Fragrant and flavourful, pilau rice is the perfect accompaniment to dhal, adding depth and richness to your meal. I love this Sweetcorn Pilau Rice or Courgette Pilau Rice.
Plain basmati rice: For a simple and traditional pairing, opt for plain basmati rice, allowing the flavours of the dhal to shine.
Naan bread: Indulge in the soft and pillowy texture of naan bread, perfect for scooping up mouthfuls of dhal and savoring every bite. The Greek Yoghurt Garlic Naanare delicious
Indian salad: Refresh your palate with a crisp and vibrant Indian salad. To prepare, combine one small red onion (halved and thinly sliced), two baby cucumbers (finely chopped), one ripe tomato (cored, deseeded, and finely chopped), one tablespoon of chopped fresh mint, one tablespoon of chopped fresh coriander, a pinch of salt and pepper, and a squeeze of lemon or lime juice. Mix these ingredients thoroughly to create a vibrant, fresh salad, which can be stored in an airtight container in the refrigerator for approximately 3 days.
Indian curry dishes: Create a faux “Indian feast” by serving dhal alongside other Indian curry dishes, such as chicken tikka masala, matar paneer, or butter chicken, dupiaza, korma and more for a diverse and satisfying meal. Check out my Indian recipes section.
Bhajis and pakoras: Add a crispy and flavourful dimension to your meal. perfect for dipping into the creamy dhal. I love these oven baked onion bhaji and vegetable pakoras.
With these yummy sides, you can turn this lentil dhal into a delicious Indian feast.
FAQ for Easy Red Lentil Dhal
Can I freeze dhal?
Absolutely! Lentil dhal freezes well and can be stored in the freezer for up to 3 months. Allow it to cool completely before transferring it to freezer-safe containers or bags. Thaw it overnight in the refrigerator before reheating.
Can I customize dhal to suit my taste preferences?
Yes, dhal is incredibly versatile and can be customized in various ways. You can adjust the level of spice by adding more or less chilli powder, or experiment with different spices such as cumin, turmeric, or garam masala to suit your taste. I just use curry powder usually to keep it quick and simple. Additionally, you can add vegetables like spinach, kale, or potatoes for extra nutrition and flavour.
Is this dhal suitable for vegetarians and vegans?
Yes, this dhal recipe is an excellent option for vegetarians and vegans as it is made primarily from lentils and vegetables, without any meat or animal products. It’s a rich source of plant-based protein and can be enjoyed as a hearty and satisfying meal on its own or served with rice or naan.
Can I use brown or green lentils?
No, brown or green lentils are not typically recommended for this dhal recipe as they have a firmer texture and longer cooking time compared to red lentils. Red lentils are preferred for their quick-cooking nature and creamy consistency.
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Recipe Card
Yield: SERVES 6
Easy Red Lentil Dhal
Easy Red Lentil Dhal – a simple yet delicious bowl of pure comfort. Featuring the hearty goodness of butternut squash and courgette, perfectly melded with coconut milk to achieve that irresistibly creamy texture.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Ingredients
1 cup (180g) of dry red lentils
1 onion, finely chopped
250g (9oz) butternut squash, peeled and finely chopped
1 zucchini, finely chopped
2 cloves of garlic, crushed
1 teaspoons of fresh ginger, grated
1.5 tablespoons of medium curry powder
1.5 cups (360ml) of vegetable stock
400ml can of coconut milk
salt and black pepper
low calorie cooking spray
handful of fresh coriander, finely chopped
Instructions
Stove Top:
Spray a deep pot over a medium high heat with low calorie spray
Add the onion and fry to soften.
Add the garlic, ginger, zucchini and butternut squash and fry for a further 5 minutes. (add a little stock if it starts to stick)
Add the curry powder and stir to coat.
Add in the the red lentils and stock
Bring to a boil and simmer for about 25-30 mins, until the lentils are softened and stock is pretty much all absorbed.
Stir in the coconut milk and continue to simmer for about 5 mins – the dhal will become creamy and thickened.
Season as needed, stir in the fresh coriander
Serve and enjoy
Pressure Cooker:
Press the Saute button on your Instant Pot and adjust to the desired heat level if needed. Follow the first few steps 1-4 of the recipe.
Once you’ve completed steps 1-4, add the lentils and stock to the Instant Pot.
Secure the lid onto the Instant Pot, ensuring the valve is set to the sealing position. Set the Instant Pot to Manual mode (or Pressure Cook) at high pressure for 10 minutes.
Once the cooking time is complete, carefully perform a quick release of the pressure by moving the valve to the venting position.
After releasing the pressure and it’s safe to do so, set the Instant Pot back to Saute mode.
Once the Saute mode is activated again, stir in the coconut milk and allow to simmer until the mixture is thick and creamy. Stir in the coriander.
Notes
Please see below for full nutritional info and additional details about recipe:
Calories – scroll down to nutritional info box
WW Points and other Slimming or Weight Loss programs – due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
Gluten Free Friendly – use gluten free stock
Dairy Free Friendly
Vegan/Vegetarian Friendly
Freezer Friendly ❄️
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Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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