Coconut Dal
Servings: 4 servings
Calories: 634kcal
This rich and comforting Coconut Dal is a simple, budget-friendly meal that’s packed with flavour, thanks to simple spices like turmeric and garam masala. Made with creamy coconut milk and lentils, it’s an ideal dish for busy weeknights.
Ingredients
COCONUT DAL
- 375 g dried red lentils
- 2 tbsp coconut oil, or any other oil of choice
- 1 onion, finely diced
- 1 tbsp finely chopped garlic
- 1 tbsp finely chopped ginger
- 1 tsp sweet paprika
- 1 tsp ground turmeric
- 1 tsp ground cumin
- 1 tsp garam masala (you can substitute with curry powder)
- 750 ml vegetable stock
- 250 ml coconut milk
- 200 g canned diced tomatoes (see note 1)
- 1 tsp sea salt flakes
- ½ tsp freshly cracked black pepper
- 1 tbsp sugar (any type)
- 100 g baby spinach leaves
TO SERVE
- Plain yoghurt
- ¼ bunch coriander (cilantro), finely chopped
- Crispy fried shallots (optional), available at the supermarket or Asian grocery stores
- 4 store-bought roti breads (optional, see note 2)
- Lemon wedges, for squeezing
Instructions
- Rinse the lentils – Place the lentils in a fine-mesh sieve and rinse under running water until the water runs clear.
- Cook the onion, garlic and ginger – Heat the coconut oil in a deep, heavy-based frying pan over medium heat.
- Add the onion and cook for 2–3 minutes until softened. Add the garlic and ginger and cook for a further 1 minute.
- Add the lentils and remaining ingredients – Add the spices and stir them through, then immediately add the rinsed lentils, vegetable stock, coconut milk, canned tomatoes, salt, pepper and sugar.
- Cook – Stir to combine, bring to a simmer and cook for 20 minutes, stirring occasionally, until the lentils have softened.
- Stir the spinach through – Add the spinach leaves and stir them through – as soon as they have wilted, remove the pan from the heat.
- Serve – Serve with a swirl of plain yoghurt, some freshly chopped coriander, crispy fried shallots, the flaky roti and a squeeze of lemon juice.
Notes
Note 1 – You can freeze leftover canned tomatoes for up to 2 months in a reusable sandwich bag or airtight container.
Note 2 – Opt for the soft and flaky roti in the freezer section of the supermarket. It heats in the pan just as you would find at your favourite local restaurant!
Make Ahead
Prep ahead – You can chop the onion, garlic, ginger and coriander (cilantro) up to a day in advance. Store them in separate airtight containers in the refrigerator to save prep time and make this an even quicker dinner. Pre-cook it – This dal can be fully cooked up to 2 days ahead of time. Follow the recipe, let the dal cool completely, then store it in the refrigerator. It will taste even better the next day.Leftovers
Fridge – Refrigerate leftover dal in an airtight container for up to 2 days. Freeze for up to 2 months. Thaw completely in the fridge overnight prior to reheating.Nutrition Facts
Coconut Dal
Amount per Serving
Calories
634
% Daily Value*
Fat
21
g
32
%
Saturated Fat
14
g
88
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
3
g
Cholesterol
3
mg
1
%
Sodium
1234
mg
54
%
Potassium
1251
mg
36
%
Carbohydrates
72
g
24
%
Fiber
19
g
79
%
Sugar
13
g
14
%
Protein
29
g
58
%
Calcium
204
mg
20
%
Iron
13
mg
72
%
* Percent Daily Values are based on a 2000 calorie diet.
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