Quick & Easy Dāl (Red Lentil) — Keystone Recipe

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Quick & Easy Dāl (Red Lentil)

Creamy, comforting, protein-packed—and on the table in about 30 minutes. This keystone bowl is GLP-1 friendly (high fiber + predictable calories) and a Mediterranean Diet win thanks to legumes + olive oil + veggies.

@drterrysimpson

Dāl in a hurry—your weeknight legume win.

♬ original sound

Ingredients

• 1 cup red lentils (masoor dal), rinsed well
• 1 Tbsp olive oil (or 1 Tbsp ghee, optional)
• 1 small onion, finely diced
• 3 cloves garlic, minced  |  1 Tbsp ginger, minced
• Spices: 1 tsp turmeric, 1 tsp cumin, 1 tsp coriander, 1/2 tsp mild chili
• 1 cup diced tomato (or 2 Tbsp tomato paste)
• 3 cups low-sodium broth or water (plus more as needed)
• Kosher salt to taste (~1 tsp), black pepper
• Optional: 2 cups baby spinach; 1/2 tsp garam masala to finish
• Finish: 1–2 Tbsp lemon juice, 1/4 cup chopped cilantro

Method

1. Sweat aromatics: Warm oil in a pot (medium). Cook onion with a pinch of salt 3–4 min. Add garlic + ginger 30–60 sec.
2. Bloom spices: Stir in turmeric, cumin, coriander, chili 20–30 sec; add tomatoes; cook 1–2 min.
3. Simmer: Add rinsed lentils + 3 cups liquid. Simmer 12–15 min, stirring, until lentils are soft and creamy.
4. Finish: Fold in spinach to wilt (optional). Season with salt/pepper. Off heat add lemon + cilantro (and garam masala if using).
5. Serve: Bowl it up with brown rice or whole-grain flatbread and a crisp salad.

Texture control: for creamier dāl, whisk briskly for 20–30 seconds or use a short burst of an immersion blender.

Mediterranean Diet Points

• Legumes: ~3/4 cup cooked beans/lentils = 1 point. One hearty bowl of this dāl gets you there.
• Vegetables: tomatoes/spinach push you toward the veg point; add a side salad to lock it in.
• Healthy fats: olive oil supports the unsaturated > saturated goal.
• Whole grains (optional): serve with 1/2 cup cooked brown rice or farro for the whole-grain point.

GLP-1 friendly: high fiber + protein = great satiety with steady energy.

Nutrition (estimates)

Per bowl (1/4 recipe) made with 1 cup dry red lentils, 1 Tbsp olive oil, onion, tomato, spices; excludes rice/bread. Brands vary.

*Depends on broth and added salt. Use low-sodium broth or water if needed.

Variations

• Coconut-spice: Swap 1 cup of the liquid for light coconut milk; finish with lime instead of lemon.
• Tadka (tempering): Sizzle 1 tsp cumin seeds + mustard seeds and a pinch of chili in 1 tsp olive oil; pour over bowls.
• Veg boost: Add diced carrots or cauliflower with the lentils; extend cook time a few minutes until tender.