Nourishing Red Lentil Dal
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Nourishing Red Lentil Dal
January 15, 2025 | Healthy Recipes, Nourishing Lunches, Savory SoupNeed a soup that’s hearty, flavorful, and meal prep friendly? You’ll love this recipe.
Hello Stability Nutrition Friends,
Happy Wednesday!
There’s nothing like a warm, hearty bowl of soup to keep you cozy during these chilly winter days. This Nourishing Red Lentil Dal is packed with wholesome vegetables, warming spices, and bold, satisfying flavors that make it a perfect addition to your weekly meal prep. It comes together quickly, keeps well in the fridge for several days, and freezes wonderfully, making it an easy option for even the busiest weeks.
For a balanced meal, pair it with roasted vegetables or a fresh green salad, and with your favorite protein. I like baked tofu, grilled chicken, or shrimp with this bowl.
Comforting and versatile, this Nourishing Red Lentil Dal is just what you need to stay warm and satisfied all winter long!
Why You’ll Love This Recipe
Perfect for Meal Prep: Make a big batch on the weekend and enjoy ready to heat meals throughout the week, ensuring you always have something flavorful and nutritious on hand.
Rich in Nutrients: Red lentils are a great source of plant-based protein and fiber to help keep you full and satisfied. The vegetables add essential vitamins like A and C, plus potassium and folate, making every bite as nourishing as it is delicious.
Adaptable: Use whatever vegetables you have on hand! Swap the parsnip or potato for sweet potato, butternut squash, or zucchini. Add big handfuls of fresh spinach, kale, or even frozen peas at the end for an extra boost of nutrients.
Nourishing Red Lentil Dal
A hearty, protein packed soup loaded with wholesome vegetables and warming spices. This one-pot recipe is easy to make, perfect for busy weeks, and a comforting meal for any chilly day.
Author: Elisa | Stability Nutrition
Yield: 12 cups, approximately 8 servings
Total Time: About 40 minutes
Ingredients:
1 tablespoon olive oil, or coconut oil
1 small onion, finely chopped
3 cloves garlic, minced
1 tablespoon freshly grated ginger root
2 medium carrots, diced
2 celery stalks, diced
1 medium parsnip (peeled) or potato, diced
1 cup cauliflower florets, chopped into small bite sized pieces
1 cup dried red lentils, rinsed and drained
3 cups vegetable or chicken broth (chicken bone broth will boost the protein content)
1- 14 ounce can diced fire roasted tomatoes, with their juices
2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon turmeric
1/8–1/4 teaspoon cayenne pepper (more for spicier)
3/4 teaspoon fine sea salt
Freshly ground black pepper, to taste
1 - 14 ounce can light coconut milk
Juice of half a lime
1/4 cup chopped fresh cilantro
Optional Toppings:
Cilantro, plain dairy free yogurt, toasted pumpkin seeds, sprouts
Instructions:
Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 3-4 minutes, until softened. Stir in the garlic and ginger, cooking for another 1-2 minutes until fragrant.
Add the Vegetables: Add the carrots, celery, parsnip or potato, and cauliflower. Stir and cook for a couple minutes. If your veggies are starting to stick add a splash of your broth and stir well.
Add the Lentils and Broth: Stir in the red lentils, diced tomatoes, curry powder, coriander, cumin, turmeric, cayenne, salt, and black pepper. Mix well to combine. Add the broth and stir well, being sure to scrape the bottom of the pot so nothing is sticking.
Simmer: Bring the soup to a gentle boil, stirring occasionally so the lentils don't stick to the bottom. Cover and simmer over low heat for 20-25 minutes, stirring occasionally, until the lentils and veggies are soft. Add more broth if needed to reach your desired consistency.
Finish: Add the coconut milk and simmer until just warm. Turn off the heat and add the lime juice and cilantro. Taste and adjust the seasoning if necessary, adding more salt or lime to taste. If you like a creamy texture, scoop out about 4 cups of the soup and purée. Add back to the soup pot and stir well.
Serve and Enjoy! Ladle the soup into bowls and garnish with desired toppings. Serve with your protein of choice for a complete meal.
Notes and Tips:
For Meal Prep: This recipe makes enough to fill three large (4 cup) mason jars or several individual containers. Allow the dal to cool completely before storing. Refrigerate for up to 5 days or transfer to freezer safe containers and freeze for up to 3 months.
To defrost, move the container from the freezer to the fridge overnight, or reheat gently on the stovetop from frozen, adding a splash of broth or water if needed.
Storage: Store leftovers in the fridge for up to 5 days or freeze for up to 9 months.
I hope this soup brings a little extra warmth and joy to your table this week. Whether you’re meal prepping for the week or serving it fresh for dinner, it’s a versatile recipe that can fit seamlessly into a busy schedule. If you give it a try, I’d love to see how you make it your own! Please tag me on Instagram with #stabilitynutrition. I can’t wait to see your creations!
In good health and happiness,
Elisa
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