High-Protein Red Lentil Dal (Tarka Dal)
A comforting, restaurant-quality Indian red lentil dal packed with 18g plant protein per serving, fragrant spices, and creamy coconut milk.
Prep Time
10 mins
Cook Time
20 mins
Total Calories
125 kcal
Plant Protein
7.2g
Ingredients Checklist
Send to List →- 1 cup (200g)
- 1/2 cup (120ml)
- 1 tbsp
🍳 Equipment Needed:
Step-by-Step Instructions
- 1
Rinse red lentils until water runs clear. In a medium pot, add lentils, 3 cups water, 1/2 tsp ground turmeric, and 1 tsp salt. Bring to a boil, then reduce heat and simmer uncovered for 15-18 minutes until lentils are soft and creamy.
- 2
Stir in coconut milk and allow to simmer on low heat for another 3 minutes to meld flavours.
- 3
In a small skillet, heat coconut oil over medium-high heat. Add cumin seeds, minced garlic, ginger, and chilli. Sizzle for 60 seconds until fragrant and golden (the Tarka).
- 4
Pour the sizzling tarka oil directly into the cooked dal pot. Stir, garnish with fresh coriander, and serve hot with basmati rice or flatbread.
Nutrition Breakdown (per 100g)
Micronutrient Breakdown →7.2g
Protein
14.8g
Carbs
4.5g
Fat
4.2g
Fiber