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Golden Lentil Curry (DASH-Inspired)

Dive into a bowl of this vibrant, plant-powered dal. This one-pot dish is packed with aromatic spices, delivering deep, satisfying flavor in a rich, creamy curry that is ready in under an hour. It is inspired by principles of the DASH eating pattern, featuring legumes, vegetables, and modest sodium.

  • Total Time55 minutes
  • Yield6 servings 1x

Ingredients

Scale
  • 1 tablespoon avocado oil (15 mL)
  • 2 medium yellow onions (finely chopped (about 340 g))
  • 6 cloves garlic (minced (about 30 g))
  • 1 ½- inch piece fresh ginger (grated (about 25 g))
  • 5 medium Roma tomatoes (chopped (about 300 g))
  • 1 teaspoon black mustard seeds
  • 1 ½ teaspoons ground turmeric
  • 1 teaspoon smoked paprika
  • 1 tablespoon ground coriander
  • 1 tablespoon garam masala
  • ¼ teaspoon cayenne pepper
  • ⅜ teaspoon fine sea salt
  • 1 ⅔ cups dried red lentils (rinsed well (320 g))
  • 3 cups no-salt-added vegetable broth (720 mL)
  • 4 cups water (960 mL)
  • 1 tablespoon fresh lime juice (15 mL)
  • ½ cup fresh cilantro (roughly chopped, for serving)
  • Lime wedges (for serving)

Instructions

  1. Build the Aromatic Base: In a large Dutch oven or heavy-bottomed pot, heat the avocado oil over medium heat. Add the chopped onions and cook, stirring frequently, for 7 to 9 minutes, until softened and translucent. Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
  2. Bloom the Spices: Add the black mustard seeds, ground turmeric, smoked paprika, ground coriander, garam masala, and cayenne pepper to the pot. Stir constantly for 60 seconds to toast the spices and release their aroma.
  3. Create the Tomato Foundation: Add the chopped Roma tomatoes and the fine sea salt. Stir well, scraping any flavorful bits from the bottom of the pot. Cook for about 5 minutes, allowing the tomatoes to break down into a thick paste.
  4. Combine and Simmer: Add the rinsed red lentils, no-salt-added vegetable broth, and water. Stir to combine. Increase the heat to bring the mixture to a simmer, then reduce heat to low, cover, and cook for 25 to 35 minutes, stirring occasionally, until the lentils are very tender and easily mashed with the back of a spoon and the dal has a thick, stew-like consistency.
  5. Finish and Serve: Uncover the pot and stir in the fresh lime juice. If the dal is too thick for your liking, add a splash of hot water until it reaches your desired consistency. Ladle the warm dal into bowls, top generously with fresh cilantro, and serve immediately with lime wedges on the side.

Notes

  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days. The flavors will continue to meld and deepen overnight.
  • Freezing: This curry freezes beautifully. Allow it to cool completely, then store in freezer-safe containers for up to 3 months. Thaw in the refrigerator before reheating gently on the stove.

Nutrition Facts (per serving, 1 ¾ cups): Calories: 256 kcal | Protein: 16 g | Total Fat: 3.2 g (Saturated Fat: 0.4 g, Trans Fat: 0 g) | Total Carbs: 43 g (Fiber: 12 g, Sugars: 6 g, Added Sugars: 0 g) | Cholesterol: 0 mg | Sodium: 155 mg | Potassium: 614 mg | Iron: 4.5 mg | Calcium: 96 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes

Nutrition

  • Calories: 256

Find it online: https://dailyzests.com/the-easiest-one-pot-red-lentil-curry-youll-ever-make/