Pure Gym Limited

Red Lentil Dal Recipe

Our easy Red Lentil Dal recipe is a must-try if you’re looking for a rich, fragrant curry that’s plant-based and protein-rich.

Dal is a staple in Indian cuisine, and the word “Dal” (sometimes spelt Dhal, Daal or Dahl) is a term used to describe pulses and legumes such as lentils, peas, and beans.

Packed with red lentils and heaps of herbs and spices, our vegan-friendly Lentil Dal recipe has 20g of plant-based protein and 6g of fibre to help you feel fuller for longer.

Our recipe also uses salt-free vegetable stock and light coconut milk as healthier alternatives, to keep this dish low in both salt and saturated fat to look after your heart health.

The best bit about our Red Lentil Dal Recipe? It’s super easy to make! Throw all the herbs and spices together, including turmeric, paprika and coriander to release the fragrant flavours, before letting the lentils simmer in the pan with the coconut milk, lime juice and chopped tomatoes until soft and creamy.

Serves: 2

Prep time: 10 mins

Cook time: 30 mins

Suitable for freezing: yes


  • Low calorie oil spray
  • 1 onion, finely diced
  • 2 cloves of garlic, crushed
  • 10g fresh ginger, peeled and grated
  • ¼ tsp red chilli flakes
  • ½ tsp turmeric
  • ½ tsp coriander
  • ½ tsp paprika
  • ½ tsp garam masala
  • 150g red lentils, rinsed
  • 380ml salt free vegetable stock
  • 120ml light coconut milk
  • 100g tinned chopped tomatoes
  • ½ lime, juiced


  1. Heat low calorie oil spray in a deep-dish pan and then add onion and garlic and sauté for 3-4 minutes.
  2. Add ginger and cook for a further minute.
  3. Add chilli, turmeric, coriander, paprika and garam masala and stir into the pan for 30 seconds to release the flavours.
  4. Add lentils and stock to the pan and bring to a simmer.
  5. Cook covered for 8-10 minutes until the lentils have absorbed the stock.
  6. Stir through coconut milk, lime juice and chopped tomatoes and simmer uncovered for a further 6-8 minutes until thickened.

Serving suggestion: Serve on a bed of brown rice and top with low fat plain yoghurt, sesame seeds and chopped, fresh coriander. 

Want to enjoy healthy, nutritious food even when you don't have time to cook? Double or triple up the ingredients and bulk batch our tasty Red Lentil Dal, then portion up and freeze for up to 3 months. Either cook the curry from frozen in the microwave for 2-4 minutes, until piping hot or defrost in the fridge and then simmer in a saucepan, stirring constantly, until piping hot.

Want to try more healthy dinner recipes? Our Chilli Chicken Tacos taste incredible and are packed with 39g of protein or whip up our Prawn Egg Fried Rice for less than 350 calories.