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Red Lentil Dahl

Red Lentil Dahl Recipe

Want a tasty supper that'll keep your blood sugar stable? Try my Red Lentil Dahl Recipe. It's full of fiber and has tons of nutrients too!  


My Red Lentil Dahl Recipe is one of my favorites because it's sooooo tasty.

Need supper in a hurry? My Red Lentil Dahl Recipe cooks up super quick too so if I'm running behind, Red Lentil Dahl is an easy option.

Red Lentils

I always make a huge pot of my Red Lentil Dahl Recipe because it goes great with so many things!

Red Lentils Nutrition

Red lentils are 40% fiber! That means red lentils are great for controlling your blood sugar.

Think you need some sort of animal protein with my Red Lentil Dahl Recipe? You don't! Why?

Because red lentils are packed with protein!

That means you can skip the meat for this meal and still get all the protein you need (WITHOUT all the unhealthy saturated fat and cholesterol you get from meat).

Red Lentil Nutrition

1/4 cup of raw lentils is only 18 net carbs!

 (Learn how to figure out net carbs here)

That's fantastic! 1/4 cups dry red lentils will yield about 3/4 cups of cooked lentils.

So, let's make my Red Lentil Dahl Recipe! I've made this recipe quite large so you can have a whole bunch of meals worth and pop some in the freezer too!

Red Lentil Dahl Recipe

16 servings (1 cup = 1 serving)

  • 4 Cups Dry Red Lentils
  • 3 TBSP Curry Powder (I use Frontier's Co-op Curry Powder)
  • 1 Large Can Diced Tomatoes (28 oz.)
  • 1 to 2 Diced Onions (I always use 2...)
  • 4 Cloves Diced Garlic
  • 2 Tsp salt
  • 8 Cups Water
  • 1/4 Cup Extra Virgin Olive Oil
  • 1 Can Light Coconut Milk (optional)
  • Chopped cilantro (optional)

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...


  • Chop the onions and lightly fry in the olive oil until softened.
  • Add the garlic and curry powder, and stir.
  • Add the tomatoes, red lentils, salt and water.
  • Bring to a soft boil and then reduce for 30 minutes.
  • Add the coconut milk before serving (this step makes the dahl creamier).
  • Top with chopped cilantro before serving (ok...either you love cilantro or you hate it...I really don’t like it... haha... but lots of my friends love it, so when they come for dinner I have some just for them).

Did you know that spices mellow out over time?

You'll notice my Red Lentil Dahl Recipe tastes way better the second day.

Ok, it's good right out of the pot...but it's SUPER excellent the next day!

Freezing Large Batches:

My Red Lentil Dahl Recipe freezes well too, so you can make a large batch and freeze for later!

Buying Red Lentils

You can usually find red lentils in the bulk of your grocery store. If you can't, you can buy them online.

Bobs Red Mill Red Lentils

Not only can you make my yummy Red Lentil Dahl Recipe...you can also make Red Lentil Flatbread which is oh soooooooo tasty. The flatbread works great as a wrap too!

(click on the image below to learn how to make the Red Lentil Flatbread)

Red Lentil Flatbread

Need Some Brown Rice to Go with Your Dahl?

Buy brown rice that has at least 2 grams of dietary fiber. And just to be food-safe, make sure your rice is NOT grown in China.

Lundberg rice is grown in the USA. All Lundberg rice is very tasty...and they have lots of different types of brown rice: long grain brown, brown jasmine, wild rice, short grain brown and basmati brown.

Whole Grains such as brown rice are GREAT for blood sugar control in moderate amounts. Aim to eat 1/2 cup, or less, with your Red Lentil Dahl.

Lundberg Wild Rice Blend
Lundberg Brown Rice

I hope you enjoy my Red Lentil Dahl Recipe! 

Bon Appetit!

(each serving = 20 net carbs)

Need More Food Help?

Want more food help so you can reverse your Prediabetes, Insulin Resistance OR even Type 2 Diabetes?

(yes, it's totally possible to eat yummy, healthy food AND reverse your blood sugar problems!)


95-5 Wellness Solution Guide -- now women can know what and how to eat to prevent diabetes

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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