Red Lentil Dal – Nutritious Comfort Food Your Body Will Love

This red lentil dal is one of those recipes that nourishes the body and soul. It’s quick, comforting, and surprisingly flavourful for something made mostly from pantry staples. The creamy coconut base, warm spices, and roasted pumpkin come together in just 30 minutes. We used to have this every week while living on a remote island, and it’s still one of our favourite weeknight meals. If you love hearty plant-based dishes, you might also enjoy my Vegetable Soup with basil pistou—another comforting classic.

Red Lentil Dal with Pumpkin – Quick, Healthy & Delicious

Prep Time: 10 minutes mins

Cook Time: 23 minutes minutes

Servings: 4 serves

This red lentil dal is a simple, nourishing meal made with pantry staples, fragrant spices, and creamy coconut. Roasted pumpkin gives it extra depth and natural sweetness, but it’s just as delicious without. Perfect for meal prep, vegetarian and vegan guests, or whenever you need a quick bowl of comfort.

Print Recipe

Ingredients

 

For the Roasted Pumpkin:

• ½ medium pumpkin chopped into bite-sized pieces
• Olive oil or ghee for roasting

For the Dal:

• 2 onions peeled and thinly sliced
• 1 tablespoon grated fresh ginger or jarred
• 3 garlic cloves finely chopped or grated
• 2 tablespoons ghee or oil of your choice
• 2 teaspoons garam masala
• 2 teaspoons curry powder
• 2 teaspoons vegetable stock powder
• 400 ml coconut cream or coconut milk
• 400 ml water use the same can to measure
• 1 cup red lentils rinsed; pre-soaked optional
• Salt and pepper to taste
• Cooked pumpkin from above
• Basmati rice to serve
• Mango chutney to serve (optional)

Instructions

 

Roast the pumpkin:

• Preheat oven to 180°C/350°F. Place pumpkin on a paper-lined tray and drizzle with olive oil or rub with ghee. Roast for 20–30 minutes, or until tender and golden.

Prep the aromatics:

• Peel and slice onions. Grate the ginger and garlic.

Sauté the base:

• Heat ghee or oil in a heavy-based pot over medium heat. Add onions and sauté until soft and translucent.
• Add garlic and ginger. Cook for about a minute, stirring gently.

Add spices:

• Stir in garam masala, curry powder, and stock powder. Let them bloom for a minute.

Build the curry:

• Pour in the coconut cream and water, deglazing the pan. Stir well.
• Stir in the red lentils. Bring to a boil, then reduce heat to low, cover, and simmer for 15-25 minutes.
• Gently stir in roasted pumpkin and cook uncovered for 5–10 more minutes. Add a little water if it’s too thick.
• Adjust seasoning to taste with salt and pepper.
• Serve with basmati rice and mango chutney if desired.

Video

Notes

• This dal is even better the next day and keeps well in the fridge for up to a week.
• For a vegan version, use oil instead of ghee.
• Don’t have pumpkin? The dal still tastes great without it.
• Meal prep friendly and loved by vegetarian and vegan guests.