Home > NewsPatient NewsRecipes > Red Lentil Dahl

October 2020 | News, Patient News, Recipes

Welcome the cooler weather with this spicy, traditional dish.


  • 1 cup red lentils, (measure 1 cup dry but presoak them for 12 hours to reduce potassium content)
  • 1 Tbsp canola oil
  • 1/2 tsp cumin seeds
  • 1/2 tsp cumin powder
  • 1 cup yellow onion, diced
  • 1 green or red chili pepper, seeded, and minced
  • 4 garlic cloves, minced
  • 2 Tbsp ginger root, grated or minced
  • 1/2 tsp ground turmeric 1/2 tsp paprika
  • 1/4 tsp ground cayenne pepper
  • 1/4 tsp ground black pepper
  • 4 cherry tomatoes, quartered
  • 1/2 cup unsweetened almond milk
  • 1 tsp brown sugar
  • 1 tsp lime juice
  • Optional: Chopped cilantro leaves for garnish


1.__Soak lentils in a large pot of water (~10 cups) for 12 hours or more.

2. Once the lentils are done soaking, strain out the soaking water (containing potassium) and rinse the lentils.

3. Fill a medium pot with 3 cups of room temperature water, add the rinsed lentils, turn the heat to medium and cook for 20 minutes.

4. Heat the oil in a medium skillet set over medium heat. Add the cumin seeds and cumin powder; cook for 60 to 90 seconds until fragrant.

5. Add the onion, chili pepper, garlic, and ginger to the skillet and cook for 4 to 6 minutes, or until the onions are turn translucent.

6. Add the remaining spices (turmeric, cayenne, paprika, salt, pepper) and chopped tomato to the pan and cook for about 2 to 3 minutes.

7. Add the almond milk and simmer for another 2 to 3 minutes.

8. Once the lentils are cooked, drain off any excess water.

9. Stir the drained lentils in with spiced onion mixture.

10. Add the lime juice and brown sugar and stir well. Garnish with cilantro if desired and serve with rice.

Nutrition Facts (per ½ cup serving), using lentils pre-soaked for 12 hours:

Calories: 266 kcal
Protein: 13 g
Carbohydrate: 38 g
Potassium: 180 mg
Phosphorus: 112 mg
Sodium: 21 mg

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