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Easy Red Lentil Dhal

March is Nutrition Month and this year dietitians want to show Canadians that healthy eating habits are about More Than Food. Culture and food traditions are an important part of healthy eating. Dhal is a a flavourful, vegetarian dish that is a significant staple in Indian cuisine. This healthy recipe by Dietitians of Canada at for Easy Red Lentil Dhal is an excellent choice for your Meatless Mondays. Enjoy this thick soup with basmati rice or flatbread such as naan, chapati or roti.

Serves 4-6


1 cup (250 mL) red lentils 1 Tbsp. (15 mL) canola oil 1 small onion, finely chopped

4 garlic cloves, minced

1/2 tsp. (2 mL) ground turmeric 1/2 tsp. (2 mL) salt 2 tomatoes, chopped 3 cups (750 mL) water 1 small Thai chili, cut in half

Spice Mix 1 tsp. (5 mL) canola oil 2 tsp. (10 mL) fresh ginger, minced 1 tsp. (5 mL) cumin seeds 1 tsp. (5 mL) black mustard seeds 2 Tbsp. (30 mL) fresh cilantro, chopped


1. Rinse lentils in a fine mesh sieve with water; set aside.

2. Heat oil in saucepan over medium heat. Cook onion, garlic, turmeric and salt about 5 minutes or until softened. Add tomatoes and cook for about 5 minutes or until softened.

3. Stir in lentils, water and chili; bring to a boil. Reduce heat to medium-low; cover and cook for about 25 minutes or until lentils are tender.

4. Spice Mix: Meanwhile, heat oil, ginger, cumin and mustard over medium heat. Cook for about 5 minutes or until seeds start to pop. Remove from heat.

5. Uncover soup and stir in spice mixture. Let cook, uncovered for 5 minutes. Stir in cilantro and serve.

If you are looking for more healthy eating advice or meal planning support, contact Cheryl Corry, Registered Dietitian, at Nutrition Pathway.

Eat Well, Live Well


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