Coconut Red Lentil Dahl
This 5-star coconut red lentil dahl recipe is a healthy comfort food staple. The best part about it? It’s easy to make in under 40 minutes with just a few simple ingredients, making it perfect for any night of the week.
Recipe Features
- quick and easy – minutes of prep, minimal ingredients, 1 pot, 30 minutes of cooking time
- perfect for meal prep – keeps well in the fridge for up to 5 days or can be frozen
- 5-star reviewed – this popular recipe has hundreds of 5-star reviews!
- dietary needs – this recipe is vegan, soy-free, gluten-free, nut-free (contains coconut milk though), can can be oil-free
Ingredient Notes
- onion – use 2 small to medium-sized yellow or white onions
- garlic and ginger – key for the flavour base!
- spices – you’ll need curry powder, turmeric, coriander, salt and pepper, the red pepper flakes can be omitted if sensitive to spice
- lentils – this recipe uses dry red lentils
- coconut milk – for extra creamy dahl, use full-fat coconut milk, for a lower-fat but still delicious dahl, use light coconut milk
- vegetable broth – I like cooking the dahl in broth for extra flavour but water works too if you’re in a pinch
Complete list of ingredients and amounts is located in the recipe card.
Step by Step Instructions
Step 1. Cook the onions, garlic and ginger in the coconut oil for 6-7 minutes over medium heat, stirring often.
Step 2. Add the spices, coconut milk, lentils and broth or water. Give it a good stir to combine the ingredients.
Step 3. Simmer over low to medium heat for 20-30 minutes until it’s thick and creamy and the lentils are tender.
Serve right away topped with fresh cilantro, on its own or over rice.
Notes and Tips
- Add Greens: You can stir in a couple handfuls of fresh spinach at the end for added nutrition.
- More Veggies: If you want to add additional veggies, I’d recommend adding diced carrots, cauliflower or bell peppers at the same time as the onions
- Heat: 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 (deseeded) or cayenne pepper work as an alternative to red chili flakes.
- Meal Prep: The flavours only improve the next day so this is a great dish to make in advance!
- To make this recipe oil-free: Omit the coconut oil and saute the onion, garlic and ginger in water or broth.
How to Serve Lentil Dahl
Dahl is wonderful served on its own but it can also be served:
- with fresh pita or naan bread
- over jasmine, basmati or brown rice
- over quinoa
- with cooked veggies or a handful of fresh greens on the side
- with baked tofu, chickpeas or tempeh
FAQs
Yes! Red lentils are rich in fibre, plant-based protein, iron and other micronutrients.
To make this recipe lower in fat and calories, use light coconut milk.
You can use any non-dairy milk such as unsweetened almond milk or cashew milk. You can also make a quick cashew cream like in this vegan butter tofu recipe.
Red lentils have a quick cooking time so they do not need to be soaked. You can give them a quick rinse in cold water before adding to the recipe to remove any debris, if you like.
Storing
- Fridge: Let it cool then store in a sealed container in the fridge for up to 5 days. The flavours only improve with time! Reheat stovetop or in the microwave.
- Freezer: Let it cool then store in a freezer safe container for up to 3 months. Thaw overnight in the fridge then reheat stovetop or in the microwave as needed.
Did you try this recipe?
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I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Update Note: This recipe was originally published on August 23, 2013.
This is really good!
★★★★★
Glad to hear it, Mary! It love it too!
Thank you so much for the recipe! It was easy to follow and it turned out delicious! I also left it on a little too long and it was a little thick but it was still delicious! I really appreciate it!
★★★★★
Thanks for trying it! So glad you enjoyed it. Thanks for the review!
Deryn I can’t even tell you how many times I’ve made this dahl. It’s a go-to at our place and often I’ll add greens in the cooking process. Love it, thank you for sharing!
★★★★★
That’s so awesome! I’m so glad you love it. I make this all the time too! Such as great staple dish.
This recipe is like no other! So simple and delicious – I could eat it everyday. I have made this countless times with great success. Highly recommend stirring in some spinach at the end and/or adding carrot or cauliflower or really any veggie your heart desires <3
★★★★★
It is like no other! Haha..I make it all the time too. I usually those extra veggies too, it’s so easy to customize. You can’t go wrong! Thanks for the kind review…I’m so glad you enjoy the recipe.
Lovely recipe. I add a greater volume of stock and throw in some curry leaves and cashews.
★★★★★
This looks amazing, and I’m going to make it tomorrow. Probably throw in some other veg with it too, carrots and cauliflower maybe. Thanks for this.
Hi Deryn,
I’ve made this a few times, and it’s become one of our favourites! It has lots of flavour, and is quick and easy to make. Thanks for the recipe.
★★★★★
You’re welcome! It’s a favourite here too. So glad you’re enjoying it! Thanks for the kind review.
Hi there, I made this soup and it is really lovely, easy to make and the taste improves when left in the fridge and heated up. Thanks.
Virginia
So glad to hear that, Virginia!
This is my husband’s absolute favorite. He always asks for it, and it is so easy to make. Thank you!
Amazing. So happy you guys love it. Thanks for letting me know!
Delicious and simple to make. Good instructions! Christiane
So glad you enjoyed it!
I loved the balance of spices, and the pepper flakes gave it a nice but not-too-strong heat! Mine turned out very thick – perhaps I cooked it just a little too long. I added more coconut milk and broth and it was a little thinner consistency which blended better into rice.
★★★★★
Love this one! I’ve made it two times and it’s a favorite in my household. Difficult to mess up 😀
★★★★★
Amazing! I agree, it’s hard to mess it up even if you don’t follow the recipe to a T. Thanks for the review!
So tasty and really easy to make. A super delicious and nourishing meal, and the portion size is generous and hearty. I added the carrots and spinach as suggested, as I like to pack in as much veg as possible. It keeps really well in the fridge and freezer. I will definitely make this again!
★★★★★
So glad you enjoyed it! Thank you for trying it and leaving a review.
I tried to make this recipe but it did not look at all like yours ☹☹ I know it is something im doing. My lentils didn’t really breakdown and turn into a thick soup like yours. They’re still whole. I’ll have to try it again. Maybe bc I didn’t use red lentils??
Hi! Yes, this recipe is for red lentils. Red lentils become soft and mushy when cooked whereas other varieties stay firm. Thanks!
Gotcha! I’m definitely going to try again 🙂
Please do! It’s so good. I actually just made it this weekend for meal prep and have been enjoying it all week. Once you get the hang of it, it’s super easy! Let me know how it turns out for you.
This has become one of my favorite meals it’s super delicious. I like to add broccoli and spinach for the vitamins!
★★★★★
So delicious!! I could eat this everyday thanks!!
★★★★★
You are so welcome! Thanks for adding your review!
This must be one of the best Dahl recipes I know. I added broccoli to it. So flavoursome, so healthy, so easy to make.
Will be added to our favourite list
★★★★★
I would have to agree…I just love this recipe so much! I make it at least once a month and have for years. Thanks for adding your review, I really appreciate it. 🙂
Great, simple recipe for the cooler autumn days!
★★★★★
This is one of my fave recipes to make 🙂 Fast, east, and tasty. I usually add a red pepper and put it on a bed of arugula. YUM!
★★★★★
One of my favourites too! So easy and I’m always surprised how good it is! Thanks for the review.
Holy crap, this recipe is so good. I can’t get over it. It’s so simple, easy to memorize, and wow! The flavors!
The second time cooking it, I doubled the amounts of spices it asked for and it made it even better! I recommend you do the same, if you’re not sensitive to spice. It didn’t make it that much spicier in my opinion, but I could just be a spice freak and not know it. 🙂
★★★★★
Thanks for much for your feedback, Sophia!! I’m so happy you loved it. I love a little extra spice in there too!