Indian Lentil Dal Recipe (Serves 4-6)

A well-rounded whole food plant-based diet can provide more than enough protein to satisfy the body’s needs. At 17.9g/cup, lentils are one of the top 3 plant based foods in terms of protein content. They are delicious, nutritious and super easy to prepare. Not only that, they are nutrient rich supplying the body with  healthy minerals such as iron, potassium, calcium and  zinc, vitamins like  niacin, folate and vitamin K.


1 cup red lentils
2 green chilies
½ tsp cumin seed
½ tsp turmeric
1-inch piece ginger, grated
1 clove garlic, minced
1 medium onion, sliced
2 medium tomatoes,
1 Tbsp oil
Salt to taste
Chopped cilantro, chopped finely for garnish
Juice of ½ lime (optional)

Soak your lentils in water at room temperature for at least six hours before cooking. If you want to cook them quickly, start with a pressure cooker and then go to a saucepan to control the texture.

Boil lentils with a pinch of the turmeric and just enough water. Keep the texture thick enough to manipulate the lentils by cooking over a low flame. Then simmer off any extra moisture. Mash with a potato masher or a whisk. Set aside.

In a separate pan, heat oil and add the onions. Add the cumin, ginger, garlic, and the rest of the turmeric. Add the chilies and tomatoes with salt and cook till well done. Add the lentils and bring to a boil. Take off the stove and add the lime juice. Garnish with cilantro. Serve hot with rice or roti.

To provide complete protein, serve with grain (for example, whole wheat).

Don’t have cumin? Do you have a delayed allergy to cumin? Read this cumin substitute post.

Even the healthiest recipes might not be healthy for you. LRA tests help you know the foods that are healthy – immune-tolerant – for you. Learn more about LRA tests at