Nourishing Red Lentil Dahl

Curry is one of our favourite meals to enjoy during the colder months. 

We especially love making plant based curries to cut down on the steadily increasing food costs of meat nowadays. Lentils are such a beautiful little legume. They are high in fibre and plant based protein, and contain minerals such as potassium and folate, which contribute to a healthy heart. They are also a source of iron and B vitamins!

This easy and delicious recipe features our Curry seasoning, and nourishing broth from our friends at High Vibe Health. High Vibe Health is a small business in Calgary that is absolutely killin it in the nourishment sector. They create the ONLY certified organic bone broths in Alberta. These broths are are simmered for 24-48 hours to ensure that all the nutrients possible are infused into the broth. They also have a higher bone to water ratio than their competitors, which yields the most flavourful chicken broth we've ever tasted. Be sure to visit their website and check them out!

Bowl of red lentil dahl with rice, yogurt and cilantro

We hope that you absolutely love this nourishing red lentil dahl! Be sure to leave a comment below if you try it out and let us know what you think, or share a picture on Instagram and tag us @nourishedbyheirloom. 

Happy cooking!


  • 2 tbsp butter, ghee or coconut oil
  • 2 medium yellow onions, diced small
  • 6 garlic cloves, minced
  • 2-3 tbsp ginger, minced
  • 3 tbsp Curry seasoning
  • 1 tsp Umami seasoning (or sea salt)
  • 1 3/4 cup red whole lentils (uncooked)*
  • 1 398ml can diced tomatoes (or 1 3/4 cup freshly diced tomatoes)
  • 1 156ml can tomato paste
  • 3 1/2 - 4 cups High Vibe Health chicken or veggie broth
  • 1 cup full fat coconut milk
  • 1/2 tsp black pepper
  • 1 tbsp coconut or date sugar
  • 2 tbsp lime juice
  • Cooked brown basmati rice
  • optional garnishes: plain yogurt and cilantro

Recipe Note:
*Be sure to sort through the red lentils, picking out any rocks or debris, then rinsing under cold water very well. You can often find whole red lentils in the ethnic aisle at grocery stores. Split red lentils can be substituted, however they will yield a different texture and decrease the cooking time, so modify as needed.


  1. Melt the butter over medium heat in a large pot. Add the onion, garlic, and ginger, then sweat for 4-5 minutes. Add the Curry and Umami seasoning (or sea salt) and allow to cook for 1-2 minutes to unfold the flavours. 
  2. Add the rinsed lentils into the pot, then the diced tomatoes, tomato paste, broth, coconut milk, pepper, coconut sugar and lime juice.
  3. Bring to a simmer, then reduce heat to low and cover for 15 minutes. After 15 minutes, remove the cover and continue to cook until the lentils are soft (another 10-15 minutes or so).
  4. Garnish the dahl with plain yogurt and chopped cilantro and serve with cooked rice and a side of sautéed greens for a complete nourishing meal.

Bowl of red lentil dahl with rice, yogurt and cilantro

Leave a comment

Please note, comments must be approved before they are published