vegan dahl in a bowl with sourdough toast, avocado, and coconut yogurt on a wooden table
Vegan dahl with avocado, turmeric sourdough, & coconut yogurt.

I absolutely adore dahl, a common dish in Indian cuisine. There are many variations using different types of lentils but I particularly love using red lentils, also known as ‘masoor’ in Hindi. That is where the inspiration of this dish comes from! In my own rendition of this hearty stew-like recipe, this vegan dahl starts with a foundation made from diced onions, carrots, and celery with which to cook the gorgeous red lentils. A healthy amount of fresh ginger provides a comforting warmth to the dish that I find to be very grounding. One important step in this recipe is the toasting of the spices. This intensifies their flavor making this vegan dahl incredibly delicious.

THIS VEGAN DAHL IS NUTRIENT-DENSE

I also love that the spinach is thrown in right before serving. This provides some greens and a nice variation of texture. Then the dahl is poured over a mound of fluffy basmati rice and dolloped with a scoop of tangy coconut yogurt. For some healthy fat, I like to add ripe avocado. The rich texture is a nice contrast to the savory, soft lentils. A sprinkling of fresh cilantro provides a final hit of flavor that’s rounded out from the acidity of freshly squeezed lime juice. It’s sensory overload in the best way possible, not to mention packed with protein, fiber, vitamins, and minerals.

chopped vegetables for the vegan dahl

MY TRANSLATION OF VEGAN DAHL

You’ll notice in this gorgeous pile of diced vegetables a little pop of dark green. That’s a Thai chili! This may not be a traditional ingredient to use but I just love the spice that Thai chilis offer. It hits your mouth in a different way than, say, cayenne pepper or hot sauce. It reminds me of the same warming properties that ginger has, a delightful touch to any comforting recipe. You can certainly use a jalapeño or bird’s eye chili if you’d like. But if you have access to Thai chilis, I’d definitely recommend trying them out for this recipe.

red lentils washed and drained

THIS VEGAN DAHL IS PROTEIN-RICH

Red lentils are different than, say, brown or dark green lentils in that they break down while cooking. In some recipes, you might desire a lentil that holds its shape, say for sprinkling over a salad or serving in a brothy soup. For this vegan dahl, we want the lentils to break down. This helps to create a thicker, more porridge-like texture for which dahl is known. It also creates a beautiful starchy foundation that is the perfect blank canvas for toasted spices. Don’t worry if you don’t have red lentils though. You could also use yellow moong dahl (this will be quick) or yellow split peas (these will need to be cooked longer and they won’t break down quite as much). Lastly, and very importantly, all of these lentils offer an incredible amount of protein.

spices and bay leaves in a pot
spices and bay leaves toasted in a pot

SPICES AND AROMATICS

Now I know that this may look like a lot of spices. You’d be correct! This recipe has loads of them. We’re talking all-stars like cumin, coriander, ground mustard and ginger, golden turmeric, and spicy cayenne pepper. These, combined with nutty nutritional yeast and fresh or dry bay leaves, create an intense medley of flavors that all work synergistically to deliver a pungent burst of flavor in each spoonful.

The trick for this recipe (and honestly any recipe using dried spices like these) is to toast them. No need to do this in a separate pan. I simply add them to the sautéed veggies and plant-based butter. As you cook them for a few minutes with the piping hot buttery vegetables, you’ll immediately notice an earthy aroma wafting throughout your kitchen. That’s what we’re looking for! One more note I wanted to mention is that we are using vegan butter for richness. Ghee is traditionally used in dahl (this is clarified butter), so I find that adding a scoop of vegan butter really helps to provide a hit of butter flavor in this plant-based translation.

wooden ladle full of vegan dahl

OPTIONAL ADD-ONS

This vegan dahl is ideal to serve with basmati rice (here’s my fool-proof recipe). I think the flavor and texture pair beautifully with this dish, but feel free to use whatever rice you have on hand or even something like quinoa or millet. I had a homemade loaf of turmeric sourdough bread that I toasted and used to dip into the bowl. Of course, you could use whatever sourdough you can get your hands on or toasted pita bread would also be a delicious dunking vessel. (The flatbread from my Rosemary Tempeh Flatbread would also be divine.) To take it completely over the top, creamy avocado slices and a dollop of thick coconut yogurt make this dish magnificent!

overhead shot of vegan dahl in a bowl on a wooden table

ENJOY!

One final and very important note: this red lentil dahl is 10x better the next day after sitting in the fridge. All of the flavors develop beautifully and really marry together. When reheating, simply add a few splashes of water with a pinch of salt to thicken up the mixture.

So there you have it, my friends. Vegan dahl done my way. I hope that you enjoy this recipe! Please let me know if you try it in the comments below and, of course, tag me on social media as I love to see it. Thank you for being here!

-Timothy

IF YOU LIKE THIS RECIPE, TRY THESE:

Red Beans & Rice

Mushroom Vegetable Stew

Gumbo

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Dahl

Servings: 6 people
Prep Time: 4 hours
Cook Time: 45 minutes
Total Time: 4 hours 45 minutes
Author: Timothy Pakron
This vegan dahl is bursting with flavor! It's incredibly hearty and wholesome while also being rich in protein and nutrient-dense.
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Ingredients

Dahl Base

  • 1 ½ cups red lentils, rinsed and soaked (at least 4 hours or overnight)
  • ½ cup diced carrots, about 1 small carrot
  • ¾ cup diced celery, about 1 large stalk
  • 2 cups diced yellow onion, about 1 medium onion
  • 2 tablespoons ginger, peeled and diced
  • 1 small Thai chili, thinly sliced
  • 4 tablespoons vegan butter
  • Sea salt + black pepper, to taste
  • 4-5 fat garlic cloves, thinly sliced
  • 6 cups water
  • 1 cup cherry tomatoes, quartered
  • 2 tablespoons tamari
  • 2 teaspoons yellow mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt, or to taste
  • 2 handfuls fresh spinach

Spice Blend

  • 2 ½ tablespoons nutritional yeast
  • ½ tablespoon whole cumin seeds
  • ½ teaspoon ground coriander
  • 1 ½ teaspoon ground turmeric
  • 2 teaspoons ground cumin
  • 1 teaspoon ground mustard powder
  • 1 teaspoon ground ginger
  • ¼ teaspoon cayenne
  • 1 teaspoon curry powder
  • 4-5 bay leaves, fresh or dried
  • Optional Add-Ons
  • 2 to 3 cups cooked basmati rice
  • 1 large, ripe avocado, cut into chunks
  • Plain coconut yogurt, thick and tangy variety
  • 1 bunch cilantro, roughly chopped
  • 2 large limes, cut into wedges
  • Toasted bread or pita, to dip

Instructions 

  • In a large bowl, rinse and soak the red lentils for around 4 hours or overnight. Be sure to cover the lentils with enough water as they are going to soak up quite a bit. Once soaked, drain and rinse thoroughly. Set aside.
  • For this recipe, it is best to have everything prepped in bowls before you start to cook. Mix together the spice blend and chop all ingredients and have them ready to go. You don’t want to be scrambling looking for spices once you start cooking.
  • Place a large pot over medium heat. Once hot, add the vegan butter and melt until bubbly. Then add the carrots, onions, celery, ginger, and chili pepper. Sprinkle with a little salt and pepper. Let cook down for about 10 minutes, stirring every so often.
  • After the veggies have cooked down, add the spice blend and toast the spices and veggies over medium heat, mixing thoroughly. Add a splash of water to help the bottom from sticking and then add the garlic. Cook for a few more minutes, until the mixture smells outrageously fragrant.
  • Add the lentils, water, cherry tomatoes, tamari, yellow mustard, garlic powder, and salt, to taste. Turn the heat up to medium-high and bring to a boil. Once to a boil, reduce the heat to medium-low and cook at a simmer with a cracked lid. Cook down for about 30 minutes, stirring every so often, until the tomatoes and lentils become super tender.
  • When ready to serve, add the spinach and mix well. Once the leaves become wilted, give the dahl a taste. At this point, you can add more cayenne pepper or Thai chili if you like it to be spicer. Ladle over some rice and garnish with coconut yogurt, sliced avocado, and chopped cilantro. Serve with a piece of toasted bread or pita and a slice of lime.

Notes

You don’t absolutely have to soak the red lentils but, from what I have read, if you soak them and drain the water, it helps to remove some of the phytic acid which makes them easier to digest. Doing so reduces the cooking time, as well!
If you don’t have a Thai chili, you could use a jalapeño or serrano pepper. Dried chilis or red pepper flakes would also work beautifully!
If you’d like to use another green like kale, arugula, or swiss chard, those would work nicely.
When peeling the ginger, you don’t have to get every last bit of the skin off. I honestly find that it doesn’t affect the taste. You can use a spoon to scrape off as much as you can and then chop. Or you can opt to use a microplane if you have one.
If you don’t have access to coconut yogurt, you could also use a drizzle of coconut milk or coconut cream. If you want to use another variety of plant-yogurt, just make sure it is thick and tangy and neutral in flavor. I don’t want to hear any complaints if you use a gross vegan yogurt that tastes like vanilla. That’s on you!
Nutrition Information
Calories: 354kcal, Carbohydrates: 56g, Protein: 17g, Fat: 7g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 3g, Trans Fat: 0.04g, Sodium: 843mg, Potassium: 827mg, Fiber: 17g, Sugar: 5g, Vitamin A: 2496IU, Vitamin C: 25mg, Calcium: 85mg, Iron: 6mg