Creamy Vegan Coconut Lentil Dal

This simple Indian Dal is easy to make, high in protein, mildly spiced, and particularly creamy and rich because of the coconut milk. Prep time is only 10 minutes and it just needs occasional stirring during the 30 minutes of cooking time,  which gives you time to make another dish or two before it's done. It's earned a "two thumbs up" from our young boys, Nikko and Orion. We like to use Moong Dal in this recipe, but you can use any lentil you like. Add our Ginger Pickled Onions for a perfect contrasting flavor and texture!

Lentil Dal is a rich comfort food found in nearly every Indian kitchen at dinner time. For 2,000 years, it's been a staple dish in royal houses with different emperors having favorite recipes that colored their reigns. Ancient Indian texts show dal being served at a wedding in 303 BC! In bringing dal to your table, you're touching in on one of the most ancient culinary traditions in the world.  

Jump to the Vegan Moong Dal Grocery List

Jump to the Vegan Moong Dal Nutritional Analysis


Prep

  • Prep Time: 40 minutes 
  • Serves 6
  • Recommended equipment: one large saucepan

8 simple ingredients:

vegan dahl recipe with rice

Sautee the garlic, ginger. Add the lentils and sautee until lightly browned.

sauteed garlic and gingervegan coconut dal cooking

Add the kale, coconut milk, and water. Cook until the lentils are soft, adding coconut milk and water as needed. Add lemon juice prior to serving. 

lentil and onions cookingvegan dal recipe cooking pot

Ingredients

2 cups moong dal, rinsed (you can use other types of lentils)
1 Tbs coconut oil
1 Tbs garlic, chopped
1 Tbs fresh ginger, peeled and finely chopped
1 Tbs Garam Masala spice blend (get the recipe)

1/2 cup chopped kale
1 can full-fat coconut milk
1 Tbs lemon juice

Instructions

1. Heat a large saucepan over medium heat. Add the oil.
2. When hot, add garlic and ginger. Sauté until fragrant, 2-3 minutes. Add the garam masala spice blend.
3. Add lentils and sauté until they're lightly browned. 
4. Add the chopped kale and ½ can of coconut milk and stir until melted and you smell the fragrance of coconut. Add water to cover the mixture.
5. Cook, stirring often for 30 minutes, or until lentils are soft.
6. Add the remaining coconut milk and water as needed. The dal should be moist and thick.
7. Turn the heat off, add lemon juice and cover until ready to eat.

Serve over rice. 


Chef's Tips:

An Indian dish is never served alone, rather each dish and condiment acts as ingredients in a meal. Include a tangy side dish like quick Ginger Pickled Onions or Pickled Radishes. Add a dollop of hot chili sauce too! You can decrease the fat content of this dal by using half the coconut milk or using light coconut milk.  Substitute other lentils if you don't have Moong dal on hand. 

**Scroll down for your vegan grocery list and nutritional analysis of Vegan Ginger Cookies.**


 

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Written by Your Vegan Family 

Stacy and Markus live an adventurous vegan lifestyle and write articles about their experiences cooking global vegan cuisine, creating businesses, raising vegan kids, and traveling through more than 65 countries. They earned degrees in molecular biology and acupuncture, consulted over decades for healthcare companies and individuals, created businesses in Asian medicine and cultural immersion, and taught yoga in myriad venues.

We’ve learned a lot from eating a plant-based diet for 25 years and are eager to share more with you. Learn more on our About Us page.


Vegan Grocery List: Moong Dal

1 bunch cilantro
1 head garlic
1 fresh ginger root
1 lemon
1 bag of rice
2 cups moong dal, (you can substitute other lentil types)
Oil of choice
1 can full-fat coconut milk


Nutritional Information: Moong Dal

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Percentages are based on a 2,00 calorie per day diet for an adult. 



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