Easy Masoor Dal Recipe (Indian Red Lentils) (2024)

This Easy Masoor Dal Recipe (Indian Red Lentils) is protein-rich, healthy, vegan, and flavorful. It's made with easy-to-find ingredients and meal-prep friendly. Instructions for cooking the lentils on the stove and Instant Pot are included in the recipe card below.

I make a big batch of Masoor Dal for the week. It's a balanced plant-based dinner that's packed with protein and iron, as well as fiber. Plus, this recipe is very versatile, and can easily be made non-spicy without compromising on flavor. The whole family will enjoy this dish. Serve it with rice or naan, Easy Vegan Tzatziki, and a side of Easy Tomato Cucumber Salad for a delicious meal.

This easy red lentil dal was inspired by my 20-Minute Chickpea and Lentil Curry, as well as this .

👩🏼‍🌾 Ingredients

• Red lentilsare a nutrition powerhouse. These tiny gems are packed with protein, iron, and fiber. Make sure to use split red lentils for this red lentil dal as they have a shorter cooking time. Split red lentils cook quickly and can break down into a thick pureed texture.(Read myVegan Protein Guide with Recipesfor more high-protein plant-based foods.)
• Turmeric, cumin, coriander, and garam masala are common spices used in Indian cuisine add warmth, earthiness, and a slight citrusy flavor to this Masoor Dal recipe. Garam masala os an optional ingredient, and added at the end of cooking to preserve its fragrant flavors.
• Cayenne and green chili pepper spice up this recipe, but can easily be omitted for non-spicy.
• Cilantro, also known as coriander leaves, add a burst of flavor to this red lentil dal recipe. This herb is slightly citrusy and peppery, and brightens any dish. However, cilantro is not for everyone, so feel free to omit it at the end.
• Cumin seeds are widely available in supermarkets. They are used to infuse the oil, or 'Tarka,' with a warm, earthy, slightly nutty flavor and a hint of citrus. 'Tarka', also known as 'tadka' or 'chaunk', is a cooking technique widely used in Indian cuisine and involves frying spices and other aromatics in hot oil (or ghee) and then adding this flavorful mixture to a dish. I used less oil in this recipe, but for even more flavor, feel free to double the amount of oil when cooking the aromatics.

See recipe card for quantities.

🍅 Substitutions & Variations

• Tomatoes - Use fresh or canned tomatoes. For fresh, Roma and vine tomatoes work best. Otherwise, use jarred or canned diced tomatoes.
• Green chili pepper - use pantry-friendly dried whole red chili peppers instead to infuse the tarka with spice, or omit entirely for non-spicy
• Cayenne pepper- omit for non-spicy
• Cilantro - omit as desired
• Vegan butter - Mix in some vegan butter at the end of the cooking process to intensify the creaminess and flavors of this Masoor Dal recipe. (I use Earth Balance Original Buttery Spread.)
• Cashew yogurt - mix in some of my probiotic-rich, creamy Homemade Cashew Yogurt, or store-bought nondairy yogurt (cashew, coconut, or soy) for additional creaminess
• Hemp hearts - garnish with hemp hearts for additional protein and heart healthy fats (3 grams protein per tablespoon)
• Nutritional yeast - mix some end towards the end of the cooking process for vitamin B₁₂ and additional protein (5 grams per 2 tablespoons)
• Dried fenugreek leaves (kasuri methi) - add about 1 teaspoon to the dal at the end of the cooking process for depth of flavor. Crush or crumble them between your fingers before adding to release the flavor.

Be sure to give my protein-packed 20-Minute Creamy White Bean Skillet Meal a try. For more easy, high-protein dinner ideas, visit my Vegan Lentil Recipes page.

📖 Instructions

Rinse the lentilsin a sieve under running tap water, or in a bowl, until the water runs clear.

Step 1. Transfer the lentils to a medium saucepan. Add water to cover by about 2-inches high. Cook over medium-high heat until the water comes to gentle boil. Reduce to heat to a gentle simmer and cook, partially covered, for about 25 minutes, or until the lentils lose their shape and are very tender. Remove white scum with a slotted spoon.

Step 2. Optional: For a smoother dal, peel the tomatoes before dicing. Slit a shallow X on the bottom of each tomato with a pairing knife. Carefully lower the them into boiling water, using a slotted spoon. Blanch them for 30 to 60 seconds, until you see that the skin is starting to lift off around the X slit. Transfer them with a pair of tongs into a bowl of ice water. Once they are cool, strip away the skins.

Step 3. Heat the oil over medium-high heat. Add the cumin seeds to the hot oil and cook until fragrant (about 30 seconds), stirring frequently so they do not burn.

Step 4. Transfer the onion to the saucepan and cook for about 7 minutes, or until golden, adding more oil as needed. Add the garlic, ginger, coriander, cumin, turmeric, cayenne pepper, and the green chili or whole red dried chili peppers. Cook for 30 seconds more.

Step 5. Stir in the tomatoes and cook for 2 minutes more. Transfer the undrained cooked red lentils to the saucepan and mix to combine. Add about 1 cup more water, plus vegan butter (if using). Simmer for about 5 minutes or until the desired consistency.

Step 6. Add fresh lemon juice, cashew yogurt, garam masala (if using), and salt to taste. Mix to combine. Garnish with chopped cilantro.

💡 Expert Tips

• Use vegetable brothinstead of water for more flavor. Choose a low-sodium option for a healthier dal.
• For less oil, use vegetable broth or water instead of oil for the aromatics.
• For non-spicy, omit the green chili pepper, and cayenne pepper.
• If using whole dried red chili pepper for the tarka, remove them before serving.
• For a smoother dal, blanch and peel the tomatoes before dicing.
• Storage: Refrigerate any remaining Easy Masoor Dal Recipe (Indian Red Lentils) in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months.

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