Masoor Dal Recipe

Ingredients

• 15 ml (1 tablespoon)coconut oil
• 1 smallonion, finely chopped
• 3 clovesgarlic, minced
• 1.3 cm (½ inch)ginger, grated
• 1 smalltomato, chopped
• 1 teaspoonground turmeric
• 1 teaspoonground coriander
• ½ teaspooncumin
• 190 g (1 cup)masoor dal, sorted, washed and drained
• 240 ml (1 cup)coconut milk
• 480 ml (2 cups)vegetable broth
• ¼ teaspooncayenne pepper
• ½ teaspoon, or to tastesalt
• 15 g (¼ cup)cilantro, chopped

Instructions

1. 1

   Soften the aromatics

   Heat the coconut oil in a large saucepan over medium-high heat. Add the onion and cook until soft, about 2 minutes. Stir in the garlic and ginger and cook for about 30 seconds, until fragrant. Add the tomato and cook for about 1 minute.

2. 2

   Add spices and liquid

   Stir in the turmeric, coriander and cumin, cooking and stirring constantly until fragrant. Add the masoor dal, coconut milk and vegetable broth, then bring the mixture to a boil.

3. 3

   Simmer and finish

   Lower the heat and simmer for about 20 minutes, or until the dal is tender. Stir in the cayenne pepper, salt and cilantro, then cook for 2 more minutes. Serve with rice.

What is masoor dal?

Masoor dal is a South Asian lentil dish made with red lentils, which soften readily as they cook. This version builds flavour with onion, garlic, ginger and warming spices, then uses coconut milk for a creamy finish.

The result is a thick, hearty bowl that works well alongside rice. Its short simmer makes it a practical choice for a comforting meal without a long cooking time.

Nutrition and macros by portion

The nutrition label shows one serving as written: 341 calories, 14g protein, 37g carbs, 16g fat.

The lentils provide most of the carbohydrates and some protein, while coconut oil and coconut milk contribute much of the fat. Serve it with rice for a more substantial plate, or pair a smaller portion with vegetables for extra variety.

Build the flavour base

Onion: cook it until soft before adding the other aromatics, so it has time to sweeten in the oil.

Garlic and ginger: give them only about 30 seconds before adding the tomato; they should smell fragrant, not browned.

Spices: stir continuously once they go into the pan. Brief contact with the hot oil wakes up their aroma, but they can scorch if left still.

Choose and prepare the lentils

Masoor dal: sort through the lentils, then wash and drain them as directed. This removes any stray debris and prepares them for the broth.

Red lentils soften as they simmer, helping thicken the dish without a separate thickener. Start checking tenderness around the 20-minute mark, as cooking time can vary.

Get the consistency right

Gentle simmer: after bringing the mixture to a boil, lower the heat so it cooks steadily rather than bubbling hard. Stir occasionally to keep the lentils from catching on the bottom.

Doneness: the lentils should be tender and the dal soft and thick. If they are still firm after about 20 minutes, continue simmering until tender.

Finish with balance

Coconut milk: adds richness and helps give the broth a smooth, rounded texture. Stir it in with the broth and lentils so the flavours mingle while they simmer.

Cayenne and salt: add them near the end, then taste and adjust the salt to suit your preference. The chopped cilantro goes in for the final 2 minutes, keeping its fresh flavour noticeable.

How to serve masoor dal

Serve the dal with rice, as the recipe suggests, so the grains can soak up the thick, spiced broth. A simple vegetable side can add contrast to the creamy lentils.

For a looser serving, spoon it out while warm; it will continue to thicken as it stands. A splash of water stirred in while reheating can bring it back to a softer consistency.

Recipe notes & tips

• Wash and drain the lentils before adding them to the saucepan.
• Keep the spices moving in the pan so they become fragrant without burning.
• Lower the heat after the dal reaches a boil to maintain a gentle simmer.
• Check the lentils for tenderness at about 20 minutes.
• Taste after adding the cayenne and salt, then adjust the seasoning if needed.

Variations

• Adjust the heat: use less cayenne for a milder dal or add more to taste.
• Add greens: stir in a handful of spinach near the end and cook until wilted.
• Use fresh chilli: replace some of the cayenne with finely chopped fresh chilli.
• Change the herbs: finish with chopped parsley if cilantro is unavailable.
• Make it thinner: stir in a little extra vegetable broth after simmering.

Common mistakes to avoid

• Burning the spices: stir constantly and add the liquids as soon as they smell fragrant.
• Boiling too vigorously: reduce the heat after the initial boil so the dal simmers gently.
• Stopping while lentils are firm: continue simmering until they are tender.
• Skipping the rinse: sort, wash and drain the lentils before cooking.
• Over-seasoning early: add cayenne and salt near the end, then taste and adjust.

How to store

Cool leftovers and refrigerate them in a sealed container for up to 3 days. Reheat gently on the hob or in the microwave, stirring in a splash of water or broth if the dal has thickened.

Frequently asked questions