Masoor Dal


Heat the olive oil in a saucepan over medium-high heat. Add the onion and garlic and cook until the onion starts becoming translucent, about 2 minutes. Add all the spices (do not add the ginger and bay leaf yet) and continue to cook for about a minute. Add the bell pepper and tomato and cook for another minute.

Add 590 ml of water and the lentils, ginger and bay leaf. Add salt to taste, lower the heat and let simmer for about 20 minutes. Turn off the heat, add the lemon zest and juice and stir.

Optionally, serve alongside gluten-free flatbread, over white rice and garnished with chopped parsley and green onions.

Macro (Per serving) Gram Kcal %
Protein 19 76 22.49
Carbohydrate 43 172 50.89
Fat 10 90 26.63
Total 338

Serves 3


  • 2 tbsp olive oil
  • ½ onion, chopped
  • 1 clove garlic, minced
  • 1 ½ tsp ground cumin
  • 1 tsp garam masala
  • ½ tsp ground coriander
  • 1/8 tsp cayenne pepper
  • ½ red bell pepper, chopped
  • 45g diced tomato
  • 200g dried red lentils
  • ½ tsp grated fresh ginger
  • 1 bay leaf
  • Salt Zest and juice of ½ lemon

Serving Suggestions

  • Gluten-free flatbread
  • Cooked white rice
  • Chopped parsley
  • Chopped green onions