Red Lentil Dahl

Low in calories and high in nutrition, lentils are a hassle-free addition to any meal. Affordable and easy to cook, lentils also provide these health benefits:

Lower Your Cholesterol

Lentils help to reduce blood cholesterol as they are packed with fibre. Lowering your cholesterol reduces your risk of heart disease and stroke.

Increase Your Energy

Lentils increase steady, slow-burning energy into your body because of their fibre and complex carbohydrates. Additionally, lentils are a source of iron, which transports oxygen throughout your body and is key to energy production.

Balance Your Diet

Lentils are packed with fibre, protein and many minerals and vitamins, yet they are low in calories. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.


This video was produced in partnership with Greener Village Community Food Centre in Fredericton in recognition of #NutritionMonth in Canada. This video series is designed to help New Brunswickers eat more healthy, balanced meals even on a tight budget. 


Red Lentil Dahl


  • 500g red lentils
  • 1 red onion
  • 2 cloves of garlic
  • ½ thumb of ginger
  • 4 medium tomatoes or 1 large can of tomatoes
  • 1 tsp salt
  • 1 tsp cumin
  • 2 tsp coriander
  • 1 tsp turmeric
  • 3 tsp curry
  • Dash of pepper
  • 3 tsp soy sauce
  • Juice of 1 lime
  • Small bunch of coriander or cilantro for garnish

Salad topping

  • 2 tomatoes
  • 1 red onion
  • 1 small cucumber
  • Cilantro
  • Juice of 1 lime


Heat a large pot over medium heat. Once hot, add a ginger, onions and garlic. Sauté for 3-4 minutes, stirring occasionally. Reduce heat if browning too quickly.

Add tomatoes, cumin, turmeric, curry powder, salt, and pepper. Stir to combine.

Bring to a simmer over medium heat. Once simmering, add the lentils, soy sauce and lime juice and stir.

Bring the mixture back to a simmer, and then reduce heat to low or medium-low and continue gently simmering for 15-20 minutes or until lentils are tender.

Once the lentils are tender, taste and adjust flavor as needed, adding more lime juice for acidity, curry powder for more intense curry flavor, salt for saltiness. The curry should be equally tangy and salty with a hint of sweetness and spice.

Serve the dahl as is or over rice of choice. Garnish lime wedges and cilantro (optional).

Serve with nan or pita bread.

Store leftovers in the refrigerator up to 4-5 days or in the freezer for 1 month.