ONE POT EASY High Protein Lentil Recipe

Ingredients

• 1 cup Red Lentils (Masoor Dal) (rinsed, soaked 2‑4 hrs then drained)
• 2.5 cups Water (for cooking lentils)
• 1 medium Onion (peeled, quartered then charred)
• 2 pieces Garlic Cloves (minced)
• 1 inch Fresh Ginger (peeled and grated)
• 1 cup Coconut Milk (full‑fat, shaken before use)
• 1 cup Tomatoes, Fresh or Canned Diced (if fresh, diced; if canned, drained)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 2 tablespoons Vegetable Oil (for sautéing)
• ½ teaspoon Ground Turmeric
• 1 teaspoon Ground Cumin
• 1 teaspoon Ground Coriander
• 1 teaspoon Garam Masala
• ½ teaspoon Red Chili Powder (adjust to heat preference)
• 1 teaspoon Salt (or to taste)

Instructions

1. Soak the Lentils (Optional)

   Place the red lentils in a bowl, cover with plenty of water and let soak for 2–4 hours. After soaking, drain and rinse thoroughly.

   Time: PT2H

2. Rinse and Drain

   If you skipped soaking, give the lentils a quick rinse under cold water and set aside.

   Time: PT5M

3. Prep Aromatics

   Peel and quarter the onion, mince the garlic, and grate the ginger. Set each aside in separate small bowls.

   Time: PT10M

4. Char the Onion

   Heat 2 Tbsp oil in the large pot over medium‑high heat. Add the onion quarters and let them sit undisturbed for 3 minutes, then stir and continue until the pieces develop a deep golden‑brown char.

   Time: PT5M

   Temperature: medium‑high heat

5. Sauté Garlic and Ginger

   Add the minced garlic and grated ginger to the pot. Stir constantly for about 1 minute until fragrant.

   Time: PT2M

   Temperature: medium heat

6. Bloom the Spices

   Sprinkle in turmeric, cumin, coriander, chili powder and garam masala. Stir quickly for 30 seconds so the spices release their aroma without burning.

   Time: PT1M

   Temperature: medium heat

7. Add Tomatoes and Water

   Stir in the diced tomatoes and 1 cup of water. Bring the mixture to a gentle boil, scraping any bits stuck to the bottom.

   Time: PT5M

   Temperature: medium‑high heat

8. Combine Lentils and Coconut Milk

   Add the soaked (or rinsed) lentils and the coconut milk to the pot. Reduce heat to a low simmer, cover partially, and cook for 20 minutes, stirring occasionally, until the lentils are soft and the dal reaches a creamy consistency.

   Time: PT20M

   Temperature: low simmer

9. Season and Finish

   Stir in the lemon juice and salt. Taste and adjust seasoning as needed. Let the dal sit off‑heat for 2 minutes to meld flavors.

   Time: PT3M

10. Garnish and Serve

    Garnish with freshly chopped cilantro (optional) and serve hot with rice, naan, or flatbread.

    Time: PT2M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

30 g

Fat

10 g

Fiber

8 g