Coconut Red Lentil Dahl
on Jan 15, 2024, Updated May 01, 2026
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This coconut red lentil dahl is one of the recipes I make most often. It comes together in one pot in about 40 minutes and uses ingredients I always have on hand. The coconut milk makes the lentils silky and rich, and the combination of turmeric, ginger and curry powder creates a depth of flavour that’s hard to believe for such a simple recipe.
Red lentils are also one of the best plant-based protein sources. This dahl has 19 grams of protein per serving and is high in fibre, making it a filling meal rather than a light side dish. Also known as dal or dhal depending on the region, it’s a staple dish across South Asia for good reason.
I first shared this recipe in 2013 and it’s been much-loved by readers and a staple meal prep and easy dinner recipe ever since.
Reader Review
Total winner for us. Been using this recipe for a couple of years now. I leave out the chilli flakes but otherwise follow the recipe exactly and the kids absolutely demolish bowls of it. One of their favourite dinners. It makes enough for a few portions of leftovers too.
Why This Coconut Dahl Works
- Thick, hearty and filling.
- Vegan, gluten-free and can be made oil-free.
- One pot, ready in 40 minutes.
- 19g plant-based protein per serving.
- 19g fibre per serving.
- Makes a large batch, great for meal prep and freezes well.
- Over 100 five-star reviews.
If you love lentils and this lentil dahl, try this Spinach Lentil Curry and Lentils and Quinoa.
🔍 Recipe at a Glance
Prep Time: 5 min
Cook Time: 30 min
Servings: 6
Per Serving: 330 calories, 19g protein, 19g fibre
Diet: Vegan, gluten-free.
Difficulty: Easy
Ingredients You’ll Need
- Oil: The recipe calls for coconut oil but any cooking oil like olive oil or avocado oil is a suitable substitute. For an oil-free recipe, omit the oil and use 1-2 tbsp water or broth.
- Onion: White or yellow onion is suitable.
- Garlic & Ginger: Use fresh garlic and ginger.
- Lentils: Use dry red lentils, which cook quickly and break down to create a thick, creamy dahl. Rinse to remove dust or debris. You can also use red lentils in this Curried Red Lentil Soup and Slow Cooker Red Lentil Chili.
- Coconut Milk: You can use full-fat or light coconut milk. Use full-fat for a quick and creamy curry or light coconut milk to reduce the fat and calorie content.
- Liquid: Vegetable broth is recommended but water works too. Broth will add more flavor to the final dish.
Variations & Additions
This recipe is very forgiving and flexible. I usually add carrot, celery and spinach but pretty much any extra veggies work or you can even add rice, chickpeas or quinoa.
- Add Greens: You can stir in a couple handfuls of fresh spinach, collard greens or finely chopped kale at the end for added nutrition.
- Additional Protein: Try serving with baked tofu or tempeh.
- More Veggies: If you want to add additional veggies, I’d recommend adding celery, diced carrots, cauliflower or bell peppers at the same time as the onions. You can also add veggies like diced butternut squash, zucchini or sweet potatoes.
- Soup: To make this closer to a soup, add an additional 2 cups of vegetable broth, or try this Vegan Mulligatawny Soup Recipe or Curried Lentil Soup.
- Chickpeas: For more bulk, fiber and nutrition, stir in 1 can of chickpeas near the end of cooking.
- Heat: The dahl is not overly spicy but you can omit or reduce the red pepper flakes if you’re sensitive to spice, or feel free to add a little more if you really want some kick! One diced jalapeno or cayenne pepper work as an alternative to red chili flakes.
- To make this recipe oil-free: Omit the coconut oil and saute the onion, garlic and ginger in water or broth.
- Lemon or Lime: Some enjoy dahl with some fresh lime or lemon juice. You can stir a squeeze of lemon or lime juice in at the end or serve with lemon or lime wedges.
How to Make Red Lentil Dahl
This is a simple one-pot red lentil dahl that comes together in under 40 minutes. Below is a quick visual overview of the process. For full details, measurements, and instructions, see the recipe card at the end of the post.
Step 1. Cook the onions, garlic and ginger in the coconut oil for 6-7 minutes over medium heat in a large pot, Dutch oven or large saucepan, stirring often.
Step 2. Add the spices, coconut milk, dried lentils and broth or water. Give it a good stir to combine the ingredients and scrape any bits from the bottom of the pan.
Step 3. Simmer over low to medium heat for 20-30 minutes until it’s thick and creamy and the lentils are tender.
Step 4. Serve right away topped with fresh cilantro, on its own or over rice or quinoa. Lentil dahl pairs nicely with fresh pita, naan or roti.
Deryn’s Notes
- Full-fat coconut milk makes a noticeably creamier, richer dahl but I often use light coconut milk for a reduced-fat option. Both work well.
- I use broth or a mix of broth and water if I have broth on hand but I’ve made it many times with just water too. Use broth if you have it but water works perfectly well too.
- I almost always stir in a couple of handfuls of spinach at the end. It wilts into the hot dahl in about 30 seconds and adds nutrition without changing the flavour.
What to Eat with Dahl
This dahl is substantial enough to serve on its own but it’s even better with something to round it out or soak up the sauce.
- Rice is the most common pairing. Basmati is the classic choice but brown rice or jasmine rice both work well too.
- Naan or roti for dipping is hard to beat. The coconut curry sauce is rich enough that you’ll want something to scoop it up with. Store-bought naan warmed in a dry pan for a minute works perfectly.
- Quinoa is a good option if you want to boost the protein content further. It pairs well with the spices and keeps the meal gluten-free.
- If you’re making an Indian-inspired feast, pair with my Vegan Vegetable Korma, Vegan Butter Tofu or Curried Tofu.
- Raita or even plain yogurt also works well as a topping along with some quick pickled red onions.
To add more protein, serve alongside or stir in:
- Baked tofu or tempeh for a plant-based option
- Grilled or sautéed prawns
- Sliced grilled chicken stirred through at the end
For a lighter version, serve the dahl on its own as a thick soup with a squeeze of fresh lemon or lime over the top.
Recipe FAQs
Yes. Red lentils are one of the most nutritious legumes. This dahl has 19g of plant-based protein, 19g of fibre, and significant amounts of iron, folate, and B vitamins per serving. The turmeric adds anti-inflammatory curcumin and the coconut milk provides medium-chain fatty acids. It’s a genuinely nutrient-dense meal, not just a light vegetarian option.
Cashew cream is the closest substitute for a creamy result. Plain water or vegetable broth can also be used but the dahl will be thinner and less rich. If using a substitute, start with less liquid than the recipe calls for and adjust from there. You can also use any non-dairy milk such as unsweetened almond milk, oat milk or cashew milk.
No. Red lentils don’t need soaking. They cook quickly without any pre-soaking. Just rinse them under cold water before adding to the pot to remove any dust or debris.
Yes, this is one of the best recipes for making ahead. It makes a large batch, gets better over time, and reheats well on the stovetop or in the microwave. It also freezes well for up to 3 months.
Yes, it freezes very well. Let it cool completely then store in airtight containers for up to 3 months. The lentils absorb more liquid as it sits so add a splash of water or broth when reheating and stir well.
Whole split red lentils are best. They break down during cooking and create the thick, creamy texture that makes dahl distinctive. Green or brown lentils can be used but they hold their shape rather than breaking down, resulting in a chunkier texture and longer cooking time. Yellow split lentils also work well with a slightly different flavour.
Up to 5 days in a sealed container. The flavour actually improves on day 2 as the spices develop. The lentils will continue to absorb liquid as it sits so add a splash of water or broth when reheating.
More Easy Curry Recipes
If you make this recipe, please consider leaving a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. Thanks for trying my recipes! – Deryn
Coconut Red Lentil Dahl
Ingredients
- 1 tbsp coconut oil or olive oil
- 2 white or yellow onion, diced (approx. 4 cups)
- 4 cloves garlic, minced
- 1 tbsp fresh ginger, peeled and minced
- 1 tbsp mild yellow curry powder
- 1 tsp ground turmeric
- 1/2 tsp ground coriander
- 1/2 tsp black pepper
- 1 tsp sea salt
- 1/2 tsp red pepper flakes
- 2 cups dry red lentils, 375g
- 1 can full-fat coconut milk*, 14oz.
- 3 cups water or vegetable stock*
- fresh cilantro, for serving
- cooked basmati rice, optional for serving
Instructions
- Cook the onions, ginger and garlic in the coconut oil for 5-10 minutes over medium heat in a large saucepan or pot, stirring frequently until soft.1 tbsp coconut oil or olive oil, 4 cloves garlic, 1 tbsp fresh ginger, 2 white or yellow onion
- Add all of the spices, salt and pepper and cook for 1-2 minutes while stiring.1 tbsp mild yellow curry powder, 1 tsp ground turmeric, 1/2 tsp ground coriander, 1/2 tsp black pepper, 1 tsp sea salt, 1/2 tsp red pepper flakes
- Add the coconut milk, red lentils and water or vegetable stock. Bring to a light simmer over low to medium heat and cook for 25-30 minutes, uncovered, until lentils are tender and the dahl has thickened.2 cups dry red lentils, 1 can full-fat coconut milk*, 3 cups water or vegetable stock*
- Remove from heat and serve topped with fresh cilantro over basmati rice or on its own.
Video
Notes
Nutrition
This recipe was originally published on August 23, 2013.
Thank you for this YUMMY recipe!
I used 0% fat coconut milk with 2tbsp dedicated coconut to cut down the fat, I guess it wasn’t as creamy but it was FANTASTIC! Slimming world 1.5syns per serving if the milk is part of healthy extra A. I had some chicken tikka pieces left in the fridge and I had the Dal on a bed of spinach with the chicken tikka pieces on top. It’s a new favourite Dahl recipe,
So glad you enjoyed it! Thanks for letting me know!
Technically it’s still cooking, but it’s almost done and I just tried it!!! So easy and so delicious!
Can I please check the quantity of onion? 625g seems a lot to me.
It’s right..about 4 cups finely diced. Doesn’t have to be exact though. 1-2 average-sized onions works.
I must say, this is one of the best tasting dishes I have ever tried! I am very funny about trying new dishes; but this one is definitely a hit for my new vegan palate! I like it very very hot…from the pot! The red pepper flakes added a kick of capsaicin heat too!
So yummy. Easy to make. Thank you
Fantastic, delicious, easy and you can make it for meat eaters and vegetarians and adapt as appropriate.
I want to batch cook this for work next week. Can some shed some light on what a ‘can of coconut milk’ look like in terms of grams. I’m a cooking noob and 2ill problally use the wrong size other wise
A standard-size can, 400 mL…or about 1.5 cups. Enjoy!
So delicious! I couldn’t stop eating it.
My boys love this recipe! It’s the third one we’ve tried from Deryn’s blog and so far all three have been a hit. 🙂
I’m so glad you’ve enjoyed everything so far! Thanks for letting me know.