Red lentil dal

Ingredients

• 4carrots
• 1 largesweet potato
• 2 tablespoonsdahl curry paste*
• 1 can (400 ml)coconut milk
• 200 gred lentils
• 200 gfrozen peas
• to serverice
• to servenaan bread
• to servefresh coriander
• to serveyoghurt
• a splasholive oil
• 500 mlwater
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Prepare the vegetables

   Peel the carrots and sweet potato, then cut them into small dice. Warm a splash of olive oil in a casserole over medium heat and cook the vegetables for about 5 minutes; they do not need to be fully tender yet. Season with salt and pepper.

2. 2

   Add the curry

   Stir in the curry paste and cook briefly, until its aroma comes through. Add the coconut milk, lentils and 500 ml water. Bring to a gentle simmer over low heat, stirring regularly.

3. 3

   Simmer the dal

   Simmer for at least 20 minutes, until the lentils have split and the vegetables are tender. For a creamier finish, use a stick blender to purée about half of the curry.

4. 4

   Stir in peas

   Add the frozen peas and cook for a few more minutes, until heated through. Taste and adjust the seasoning with salt and pepper.

5. 5

   Serve the curry

   Serve the dal with rice and naan bread if you like, topped with fresh coriander and a little yoghurt.

What is red lentil dal?

Dal is a broad South Asian term for pulses and dishes made with them. This version takes the form of a gently spiced, spoonable curry built around red lentils.

Curry paste brings seasoning quickly, while coconut milk softens its heat and gives the lentils a creamy base. Carrot and sweet potato add sweetness and make the pot more substantial.

Nutrition and macros by portion

The nutrition label shows one serving as written: 420 calories, 17g protein, 57g carbs, 15g fat.

Red lentils provide much of the carbohydrate and protein, while coconut milk is the main source of fat. The vegetables and peas add carbohydrates and fibre; serve with a moderate portion of rice or naan and plenty of dal for a balanced plate.

Why red lentils work well

Red lentils cook relatively quickly and soften enough to thicken the sauce as they simmer. Rinse them first if they seem dusty, and stir the pot regularly so they cook evenly.

Build flavour with the paste

Curry paste: briefly frying it with the vegetables helps release its aroma before the liquid goes in. Keep the heat moderate and stir so the paste does not catch on the bottom of the pot.

Coconut milk: adding it with the water creates the simmering liquid and balances the paste's spices. Stir well if the tin has separated.

Check the texture

Vegetables: cut the carrots and sweet potato into small, similar-sized pieces so they soften at roughly the same pace. They should be tender by the time the lentils have split.

Blending: purée about half the curry for a thicker, smoother texture while leaving some lentils and vegetable pieces intact. Blend less or skip this step if you prefer a chunkier dal.

Allow time to simmer

The method calls for at least 20 minutes of gentle simmering after the lentils and liquids are added. Stir regularly, particularly near the base of the pot, as the lentils thicken the sauce.

Add the peas only near the end. They need just a few minutes to warm through and keep their colour.

Choose your accompaniments

Rice makes the dal a fuller meal, while naan is handy for scooping up the thick sauce. Both are optional, so choose one or serve the curry on its own.

Fresh coriander adds a bright finish, and a spoonful of yoghurt gives a cool contrast to the spiced coconut sauce.

Recipe notes & tips

• Dice the carrots and sweet potato small so they soften within the simmering time.
• Keep the curry at a gentle simmer rather than a rolling boil.
• Stir regularly as the lentils thicken the liquid.
• Taste the curry paste before adding extra seasoning, as pastes vary in saltiness.
• Blend only about half the curry if you want both a creamy sauce and some texture.

Variations

• Adjust the heat: use more or less curry paste to suit its strength and your preference.
• Use light coconut milk: swap it for the full-fat version for a less rich sauce.
• Add greens: stir in a handful of spinach near the end and cook until wilted.
• Make it chunkier: leave out the blending step for a more textured curry.
• Change the herbs: finish with chopped mint instead of coriander if preferred.

Common mistakes to avoid

• Large vegetable pieces: they may stay firm; cut the carrots and sweet potato into small, even dice.
• High heat: the thickening lentils can stick; keep the curry at a gentle simmer and stir regularly.
• Adding peas too early: they can lose their colour and texture; stir them in for only the final few minutes.
• Blending everything: the curry can lose its varied texture; purée only about half for a creamier but still substantial result.
• Under-seasoning: the lentils can taste flat; taste at the end and adjust with salt and pepper.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan, stirring often and adding a splash of water if the dal has thickened; heat until steaming throughout.

Frequently asked questions