red lentil dahl with coconut

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 238.1
  • Total Fat: 4.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 588.0 mg
  • Total Carbs: 36.6 g
  • Dietary Fiber: 10.1 g
  • Protein: 16.1 g

View full nutritional breakdown of red lentil dahl with coconut calories by ingredient
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Number of Servings: 4


    1 cup orange lentils
    2 cups water
    1 large onion
    1 tsp curry powder
    1 tsp garam marsala
    1/2 tsp cayenne
    1/2 tsp ground pepper
    1 tsp salt
    2 cloves garlic, crushed
    2 Tbsp grated fresh ginger
    1/2 cup shredded coconut
    1 cup yogurt


Simmer lentils in a covered pot in the water until well cooked. (They will get nice and mushy) In a seperate frying pan or wok, saute onion in oil until translucent. Add spices and coconut and cook for a few minutes more. Lower the temperature to minimum, and add cooked lentils and yogurt. Stir until well mixed and heated through (5-10 minutes). Serve over rice, topped with a bit of extra coconut.

You don’t need to cook the oinions separate from the dahl. Take the onion, and all the spices (except S&P) garlic and ginger and fry it in some oil of choice (ghee or some other flavourless oil). Add the uncooked lentils and fry them with everything gently for a minute or two. Add the water and some of the coconut. Cook till lentils are tender. Season with S&P. Stir the yogurt in at the end if you want, but you don’t need it. Serve it with naan or over rice.

If you want to reduce the fat, use spray can instead of oil. You can also halve the coconut (most of the fat in the receipe comes from the coconut) and use less yoghurt.
This receipe makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user INGEINCANADA.

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