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This Red Lentil Dahl is my current meal prep obsession – it’s so easy to make, is completely gluten free and vegan, and is perfect for batch cooking and freezing. Dried lentils are cooked with tomatoes, coconut milk and spices to make a warming and tasty dal for all!
Notes On This Red Lentil Dahl Recipe
- Cheap and Easy: This easy dahl (dahl, dal or daal, whatever you fancy calling it!) can be thrown together so quickly with basic storecupboard ingredients.
- Main or Side Dish: I love this red lentil dahl because it’s so adaptable! Batch cook it and freeze it in portions, have it as a vegan main or a tasty side to your favourite other curries, or portion it up for your meal prep.
- Nutritious: Lentils are packed with fibre and iron (both super important if you have coeliac disease!) and are a great source of veggie proteins too!
- Serving Suggestions: I usually serve this up with some steamed basmati rice and a gluten free naan bread for scooping up that delicious sauce.
- Gluten Free Lentils? I know lentils can be a confusing subject for those on a gluten free diet, so I’ve included a full Lentil FAQ below to help you too!
Table of Contents
Ingredients and Substitutions
There’s a printable recipe card below for this gluten free red lentil dal with the full quantities. But here are the main ingredients and ideas for any swaps.
- Dried Red Lentils: Always choose a lentil that doesn’t have a ‘may contain’ warning if you have coeliac disease. I know there’s a lot of misinformation floating around on lentils, so I’ve included a quick Lentil FAQ below to answer all your questions!
- Light Coconut Milk: Feel free to use full fat if you prefer, either is fine.
- Coconut Oil: You can use any neutral oil or ghee if you prefer.
- Tomatoes: I use fresh chopped tomatoes, but swap this for a 400g tin chopped tomatoes if it’s easier/cheaper!
- Onion, Garlic and Ginger: Buy pre-chopped or chop it yourself, no judgement here!
- Spices: I use turmeric, chilli powder and fenugreek for a simple and tasty flavour. Just ensure your spices don’t have any ‘may contain’ warnings.
How to Make Red Lentil Dahl
There’s a printable recipe card below with the method. But here are some step-by-step photos to show you how easy this gluten free red lentil dahl recipe is to make.
Storing and Freezing Instructions
TO STORE: Any cooked dahl can be cooled and portioned up. I keep mine in the fridge for 3-5 days, reheating thoroughly before eating.
TO FREEZE: Portion the dahl into containers and freeze – sometimes I like to portion it with cooked rice so it’s like a homemade ready meal! Then simply reheat from frozen.
Gluten Free Lentils: A Quick FAQ
I know lentils can be a tricky subject in the gluten free world so if you’re new to coeliac disease, here’s my at-a-glance FAQ on lentils and whether they are gluten free:
Lentils in their natural state are gluten free, but often packs of dried legumes like lentils have a ‘may contain traces of gluten’ warning on them due to the way they are manufactured. This is because they can be cross-contaminated with grains.
After extensively searching, so far the only red lentils I have found with no may contain warnings (and therefore I deem safe to use) are: M&S Red Lentils, Sainsbury’s So Organic Lentils, Natco Lentils (found in the World Food aisle in Tesco or on Amazon)
This is a topic I always see hotly debated on the internet and the answer is not necessarily clear-cut. I would always recommend washing your lentils before cooking anyway, even if they are safely ‘gluten free’.
According to this 2021 study, 25 packs of lentils were sorted by hand and 2 packs contained errant grains, highlighting the need for coeliac patients to rinse and carefully check lentil packs. It may seem like a pain, but it’s better than accidentally getting glutened!
Serving Suggestions…
Red Lentil Dahl Recipe
Equipment
Ingredients
- 1 tsp coconut oil, (or neutral oil)
- 350 g tomatoes, (chopped)
- 1 onion, (finely chopped)
- 4 tsp chopped garlic
- 2 tsp chopped ginger
- 1 tsp turmeric
- 1 tsp mild chilli powder
- 0.5 tsp fenugreek
- 1 tsp salt
- 250 g dried red lentils, (ensure they are gluten free – see notes for suggested brands)
- 400 ml tinned light coconut milk, (or full fat)
- 200 ml water
For the topping:
- 2 tbsp ghee, (or butter)
- 1 tsp chopped garlic
- Handful fresh coriander, chopped, plus extra to garnish
Instructions
- Add the coconut oil to a pan and place on a medium heat. Add the onion and cook for 7-8 minutes until softened.
- Pour in the tomatoes, garlic, ginger, turmeric, chilli powder, fenugreek and salt and mix well, frying for another 2-3 minutes.
- Rinse the lentils in cold water then add to the pan along with the coconut milk and water. Mix well, bring to the boil then turn down to a simmer.
- Place the lid on the pan and cook for 35-40 minutes, stirring occasionally, until the dal has thickened nicely.
- When the dahl is ready, melt the ghee in a small pan and add the garlic and coriander. Cook for 1-2 minutes on a low heat.
- Serve the dahl up with rice and top with a drizzle of the garlic coriander ghee and some extra fresh coriander.
Notes
- I use the NatCo lentils as they have no ‘may contain’ warnings. The M&S Red Lentils and Sainsbury’s So Organic Lentils, also have no warnings on them (at the time of writing, but please always double check!)
Nutrition
More Easy Curry Recipes
If you like this red lentil dahl recipe then make sure you check out these other gluten free curry recipes which would make a great side dish to this one…
- Coconut Chicken Curry– this coconut-based curry has a thick and creamy sauce which is perfect for pairing with this warming dal.
- Roasted Cauliflower Curry – This roasted cauliflower and chickpea curry has such a good flavour and is a drier sauce, which would go well with the wetter dahl.
- Slow Cooker Beef Curry – This beef curry has a deliciously rich and spicy sauce which pairs well with the creamier dal sauce.
- Chickpea and Potato Curry – For a vegan feast, this viral chickpea and potato curry is the perfect pairing with just the right level of spice.
- You can also find gluten free onion bhaji and gluten free samosas in my cookbook!
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Lentil Dahl.
I love making dahl, green or yellow. I’m allergic to onion and garlic so simply omit from all my cooking.
The only GF lentils in England are Natco, I get in Tesco, Asda or Ocado.
Such a fantastic easy and delicious recipe