Clean Eating Brown Lentil Dal Recipe

Clean Eating Brown Lentil Dal

A delicious lentil recipe best served over flavored rice.

Course Legumes, Main Course, Stew
Cuisine Indian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Yield 6 cups
Calories 260 kcal
Author The Gracious Pantry


  • 1 1/2 cups brown lentils
  • 2 1/2 cups vegetable broth
  • 2 tbsp. coconut oil
  • 3 medium garlic cloves
  • 1/2 tsp. ground black pepper
  • 2 cups chopped, yellow onion
  • 2 tsp. ground cumin
  • 1 tsp. ground turmeric
  • 2 tsp. curry powder
  • 2 tsp. garam masala
  • 28 oz. can diced tomatoes
  • 1/2 cup fresh, chopped cilantro (for garnish)
US Customary - Metric


  1. Set the lentils and broth to boil in a pot. Once the broth reaches a boil, reduce to a simmer and cook covered until all the liquid has cooked out.

  2. In a skillet, heat the oil.

  3. Once the oil is hot, add the garlic and ground black pepper to the oil and sauce for about 1 minute. You want the garlic to brown slightly.

  4. Add the onions and continue to stir as it cooks.

  5. Once the onions become a bit translucent, add in the cumin, turmeric, curry and garam masala. Stir well.

  6. At this point, the pan should be pretty dry. That's a good thing. Do NOT add more oil. Keep "dry frying" your spices and onions for about 5 minutes, stirring constantly.

  7. Now add in the diced tomatoes and cook for about another 5 - 10 minutes. Just enough to let the spices really infuse into the tomatoes.

  8. When the lentils are finished, add the spice mixture to the lentil pot and stir well. If the mixture is too dry, add a little water as needed

  9. Serve over brown rice and garnish with fresh cilantro.

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts
Clean Eating Brown Lentil Dal
Amount Per Serving (1 cup)
Calories 260 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Sodium 401mg17%
Potassium 618mg18%
Carbohydrates 38g13%
Fiber 17g71%
Sugar 4g4%
Protein 13g26%
Vitamin A 355IU7%
Vitamin C 7mg8%
Calcium 64mg6%
Iron 5.7mg32%
* Percent Daily Values are based on a 2000 calorie diet.