This immune-boosting Daal Recipe is packed with flavor and benefits, featuring anti-inflammatory spices like turmeric, ginger, garlic, and cayenne pepper.
author’s note
Weeknight Daal with Big Flavor!
While most people reach for chicken noodle soup when they’re feeling run down, I pull out this daal. I swear by it.
I first tried daal while traveling in India, and it completely changed the way I thought about lentils. It wasn’t bland or boring at all. It was rich, comforting, and full of flavor. The spices were warm and fragrant, and every bowl felt grounding and nourishing in the best way.
That experience stuck with me. Now, making daal has become a bit of a ritual in my kitchen. I warm the oil, sauté the onion, bloom the spices, and let everything simmer together until the house smells incredible. It’s the kind of meal I make when I need something steady and reliable, a small win on a busy night, and a bowl that just feels good to sit down with.
This version is my go-to. It’s creamy without being heavy, flavorful without being overpowering, and simple enough for a weeknight.
Daal Recipe Ingredients
| Ingredient | Swaps or tips |
|---|---|
| Coconut oil | Avocado or olive oil works. Ghee for a richer taste. |
| Onion, Garlic, & Ginger | Pre-diced onion or frozen onion is fine. Frozen garlic/ginger cubes or paste save time. Add to taste. |
| Tomato paste | Tube paste is handy. Cook until it darkens for deeper flavor. |
| Seasonings | Bloom in the pot until very fragrant. Taste and adjust at the end. |
| Red lentils | Use red only. Rinse right before adding. No soaking. |
| Vegetable stock | Water works in a pinch. Add more to loosen if it gets too thick. |
| Coconut milk | Shake the can well. Use full-fat, lite will be thinner. |
Daal Recipe Serving Suggestions
Some roasted broccoli or roasted green beans would make nice sides.
As far as toppings, below are my favorites:
- Fresh lemon zest and juice
- Chopped cilantro
- Toasted coconut flakes for subtle sweetness and crunch
- A spoon of cool, creamy raita (recipe in the recipe card notes!)
Featured Comment
“I have been looking for good healthy vegetarian meals to include in our dinner rotation and this fits the bill! This was delicious, both my husband and I enjoyed it very much. Thanks Chelsea!”
– Eva
Storage
- Fridge: 3 to 4 days in a sealed container.
- Freezer: Up to 3 months. Thaw, then reheat gently with a splash of water to loosen.
More Recipes With Lentils:
Daal Recipe
Video
Equipment
Ingredients
- 2 tablespoons melted coconut oil
- 1 cup diced yellow onion 1 medium onion
- 1 tablespoon finely minced garlic 4 cloves
- 2 teaspoons finely minced ginger
- 2 tablespoons tomato paste
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon yellow curry powder
- Salt and pepper
- 1 cup red lentils see note 1
- 1-1/2 cups vegetable stock I love Swanson
- 1 (13.5-ounce) can coconut milk see note 2
- Cooked basmati rice for serving, see note 3
- Serving suggestions see note 4
Instructions
- Add melted coconut oil to a large pot over medium heat. Add in diced onion and sauté, stirring frequently, until golden, 6–8 minutes. Add in garlic, ginger, tomato paste, seasonings, and salt and pepper to taste (I add 1 tsp salt and 1/2 tsp pepper). Add optional 1/4 tsp cayenne pepper here if you like some heat. Cook, stirring constantly, until very fragrant and tomato paste begins to darken, 3–4 minutes. Reduce heat or add a tiny splash of water if needed—nothing should be burning; we are looking for everything to get very fragrant.
- Pour in vegetable stock and scrape the bottom of the pan. Rinse lentils in a fine-mesh sieve under cold water until water runs clear. Add lentils and the coconut milk. Stir and bring to a boil. Once boiling, reduce heat to low and gently simmer, stirring occasionally and scraping the bottom until lentils are tender to desired preference, 25–35 minutes (see note 5).
- Remove from heat. Add in 1/2 teaspoon lemon zest and 2 tablespoons lemon juice (if using). Taste and adjust seasonings, adding more salt if needed. Serve over rice garnished with fresh cilantro and toasted coconut flakes if desired. Enjoy immediately!
Recipe Notes
- Fill a large pot with water and set it to boil.
- Once water is at a rolling boil, generously salt the water and add rice.
- Cook without reducing the heat for 6 minutes (Taste test to ensure it is tender.), then drain and fluff with a fork. Easy!
- Raita: If you’d like a creamy sauce, I recommend this quick cucumber raita: Add the following ingredients to a medium bowl: 1/2 cup plain, full-fat Greek yogurt, 1/2 cup finely chopped English or Persian cucumber, 2 tablespoons chopped fresh cilantro, 2 teaspoons chopped green onions, 1/4 teaspoon each: cumin, coriander, and fine sea salt. Stir until combined and refrigerate. Stir before adding.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This was so delicious! I diced some carrots and threw them in with the onions and added microwaved frozen peas at the end. I loved how yummy and nutritious this is. Thank you!
Yum! I am so glad you enjoyed this Daal! Thanks Carmen! 🙂
I have been looking for good healthy vegetarian meals to include in our dinner rotation and this fits the bill! This was delicious, both my husband and I enjoyed it very much. Thanks Chelsea!
Yay! So great to hear! Glad you enjoyed this recipe Eva!
interesting recipe I will try it because of my experience a long time ago with lentils
I hope you enjoy!