Lentils are a type of legume like beans, peas and peanuts. They are second highest in protein next to soybeans. They cook quickly and don't need pre-soaking.

Are lentils high in carbs?

Yes, but a single 1/3 of a cup serving of boiled lentils is under 15 grams of carbs so you can eat lentils and stick to a carb budget at the same time. Dal carbs are good carbs.

Red lentils (Masoor dal) • We Count Carbs

Name: Red lentils (Masoor dal)
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Cuisine: Indian
Ingredients: 1 cup dry red lentils (sold as “masoor dal” in Indian markets); 2 1/2 cups water; 3 tablespoons coconut oil (or ghee or your favorite oil); 1/4 teaspoon cumin seeds; 1/4 teaspoon mustard seeds; 1/4 teaspoon black pepper; 1/2 teaspoon turmeric; 1/2 teaspoon garam masala; 1/2 teaspoon salt; 1 medium onion, finely chopped; 1 teaspoon fresh ginger, minced; 1 red chili pepper, sliced into rounds (optional); 1 green chili pepper sliced into rounds (optional); 1 medium tomato, chopped

Description

This delicious red lentil stew is bursting with Indian 🇮🇳 spices, like flavors happy 💃 dancing on your tastebuds. It is an easy, vegan-friendly, gluten-free dish you can make in 30 minutes.

Ingredients

Units Scale

For the dal

1 cup dry red lentils (sold as “masoor dal” in Indian markets)
2 1/2 cups water

For the tadka

3 tablespoons coconut oil (or ghee or your favorite oil)
1/4 teaspoon cumin seeds
1/4 teaspoon mustard seeds
1/4 teaspoon black pepper
1/2 teaspoon turmeric
1/2 teaspoon garam masala
1/2 teaspoon salt
1 medium onion, finely chopped
1 teaspoon fresh ginger, minced
1 red chili pepper, sliced into rounds (optional)
1 green chili pepper sliced into rounds (optional)
1 medium tomato, chopped

a handful of fresh cilantro leaves for garnish

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Instructions

Rinse lentils under cold running water and drain. Pick over to remove any debris.
In a large pot, toast spices over medium heat until aromatic, about 2 minutes.
Add coconut oil and stir-fry onion, ginger and chilis over medium heat for 1 minute. Add tomatoes and stir-fry on medium heat for 5 minutes or until vegetables are tender.
Add lentils and water. Bring to a boil, then lower heat to low, cover with lid and simmer for 20 minutes.
If the lentils are lumpy or too thick, add water until it becomes smooth and creamy. Add salt and freshly cracked black pepper to taste. Serve in individual serving bowls and top with fresh cilantro leaves.

Notes

Add enough water to get the consistency that you like. I like dal to be more fluid like a gravy.

Prep Time: 5 minutes
Cook Time: 30 minutes
Category: Dinner
Method: Simmer
Cuisine: Indian

Keywords: red lentil masoor dal low-carb healthy dinner vegan gluten-free