clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Red Lentil Dal

1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)
  • Author:
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 6 servings 1x
  • Category: Soups
  • Method: Stovetop
  • Cuisine: Indian
  • Diet: Vegan


This easy vegan red lentil dal (Indian lentil soup) is packed with fiber- and protein-rich lentils, anti-inflammatory spices, and hearty vegetables.


  • 2 tablespoons neutral-tasting oil, like avocado, canola, or refined coconut
  • 8 ounces cremini mushrooms, sliced
  • 1 medium onion, diced
  • 2 medium carrots, peeled and diced
  • Fine sea salt, to taste
  • 2 medium garlic cloves, minced
  • 1-inch piece of ginger, peeled and minced
  • 1/2 teaspoon black mustard seeds
  • 1/2 teaspoon coriander seeds
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon fenugreek seeds
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups vegetable broth or water
  • 1 1/2 cups red lentils, rinsed well
  • 1/2 teaspoon ground turmeric
  • 1/2 head of cauliflower, cut into bite-size pieces
  • 3 generous handfuls baby spinach, roughly chopped
  • 2 tablespoons lemon juice
  • Cilantro, for serving


  1. Heat the oil in a Dutch oven or a large heavy-bottomed pot over medium-low heat. Add the mushrooms, onion, carrot, and 1/4 teaspoon salt. Cook until the vegetables are soft and the onion is translucent, 5 to 7 minutes. Add all the spices from the garlic though the red pepper flakes and cook for 30 seconds more.
  2. Add the broth, lentils, and turmeric. Cover tightly with a lid and bring to a boil. Then reduce the heat to low and simmer until the lentils are completely broken down and the stew is thickened, about 15 minutes.
  3. Add the cauliflower and simmer until tender, about 5 minutes.
  4. Lastly, add the spinach and cook just until it’s wilted, about 1 minute.
  5. Turn the heat off and season with the lemon juice and about 1/2 teaspoon salt (or to taste). Serve with cilantro.


  • Serving Size: 1/6 of the recipe
  • Calories: 250
  • Fat: 5.3 g
  • Carbohydrates: 35.9 g
  • Fiber: 16.6 g
  • Protein: 14.4 g

Keywords: red lentils, dal, indian, vegan, ayurveda