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Red lentil dal with yogurt and crispy onion has 38 g of protein per serving and takes 55 minutes. The protein comes from red lentils and Greek yogurt, not powder, so it tastes like a real bowl of dal.
One serving is about 600 g of food: roughly 450 g of dal, 125 g of cold yogurt and a handful of onions. Lentils alone give you about 24 g per bowl. The yogurt adds about 12 g, and the spinach, onions and flour cover the rest.
The onions are the one step that can go wrong. Pull them at deep golden, around 10 to 12 minutes, because they keep darkening in the hot oil and turn bitter if you wait for brown.
It’s vegetarian, costs about $2.75 a serving, and the dal reheats well for lunch.
Why You’ll Love This Recipe
- 38 g protein per bowl, all from lentils and yogurt
- One pot for the dal, one skillet for the onions
- Costs about $2.75 per serving using pantry staples
- Leftover dal holds 4 days and tastes better on day two
Ingredient Notes
- red split lentils: Also sold as masoor dal. They need no soaking and collapse into a creamy base in 25 minutes. Split yellow moong dal works with about 10 extra minutes of simmering and similar protein.
- plain 2% Greek yogurt: Use a thick, unflavored one at about 9.5 g protein per 100 g. Nonfat works too. Soy yogurt makes it dairy free but costs you roughly 5 g of protein per serving.
- ghee: Ghee gives the tadka a nutty flavor and handles the heat well. Neutral oil works as a swap, and the dal will taste a little flatter.
- all-purpose flour: The flour coating is what makes the onions crisp instead of just browned. Rice flour or cornstarch gives the same crunch and makes the dish gluten free.
- tomato paste: Two tablespoons add depth and a little sweetness without adding chunks of tomato. Cook it for a minute with the spices so it loses its raw edge.
High-Protein Red Lentil Dal with Yogurt and Crispy Onions
Ingredients
Method
- Rinse the lentils in a fine-mesh sieve under cold water for about 1 minute, until the water runs mostly clear. Dice the 150 g onion, mince the garlic and grate the ginger. Slice the 2 onions for frying 3 mm thick and set them aside.
- Melt 1 tbsp ghee in a 5-quart / 4.7 L heavy pot over medium heat. Cook the diced onion for 5 minutes until soft and translucent. Add the garlic, ginger, tomato paste, turmeric, cumin and coriander, and stir for 1 minute until fragrant and the paste darkens a shade.
- Add the lentils, water and 1 1/2 tsp salt. Bring to a boil, skim off the foam, then reduce to low and partly cover. Simmer for 20 minutes, stirring every 5 minutes, then stir in the spinach and cook 5 minutes more, until the lentils have collapsed and the dal looks creamy.
- Toss the sliced onions with the flour and 1/4 tsp salt in a bowl until every strand is coated. Heat the oil in a 30 cm / 12-inch skillet over medium-high heat for about 2 minutes, until a single slice sizzles right away. Fry the onions for 10 to 12 minutes, stirring every minute, until deep golden. Lift them out with a slotted spoon onto a paper towel-lined plate. They keep darkening as they cool, so pull them before they look brown.
- Stir the lemon juice into the dal and taste for salt. It should fall off the spoon in a slow ribbon. If it's stiff, stir in 60 ml hot water.
- Heat 1 tbsp ghee in a 16 cm / 6-inch skillet over medium heat for 1 minute. Add the cumin seeds and pepper flakes and let them sizzle for about 1 minute, until the seeds darken a shade and smell toasty. Pour the hot ghee straight into the dal and stir once.
- Ladle about 450 g of dal into each of 4 bowls. Top each with 125 g cold Greek yogurt, a quarter of the crispy onions and chopped cilantro. Serve within 10 minutes so the onions stay crisp.
Notes
- Rinse the lentils until the water runs mostly clear to keep foam down.
- Pull the onions at deep golden. They keep darkening after they leave the oil.
- Keep the yogurt cold and top each bowl within 10 minutes of serving.
- Thin the dal with hot water if it thickens while it waits.
- Protein estimate uses 24 g per 100 g dry red lentils and 9.5 g per 100 g 2% Greek yogurt.
Tips for Success
- Rinse the lentils until the water runs mostly clear, since cloudy starch water makes the dal foam up and boil over.
- Slice the onions to an even 3 mm so they crisp at the same speed instead of half burning while the rest stay soft.
- Pull the onions at deep golden. They keep cooking in the oil and on the plate, and dark brown ones taste bitter.
- Stir the dal every 5 minutes while it simmers and scrape the pot bottom, because red lentils settle and scorch fast.
- Keep the yogurt cold and top each bowl within 10 minutes of serving so the onions stay crisp and the contrast holds.
Variations
- Swap the spinach for 200 g chopped kale and add it 5 minutes earlier. Protein per serving stays about the same.
- Stir in 200 ml canned coconut milk at the end for a softer dal. It adds about 95 calories per serving.
- Top each bowl with a soft-boiled egg for about 6 g more protein and a heavier dinner.
Storage and Reheating
Red lentil dal keeps in an airtight container in the fridge for 4 days. Store the yogurt and crispy onions separately, since the onions soften within hours once they touch anything wet.
Reheat the dal in a 3-quart / 2.8 L saucepan over medium-low heat with 60 to 120 ml water per two portions. Stir for 5 to 6 minutes until it’s steaming all the way through, 165 F / 74 C. In the microwave, cover and heat at 70% power for 2 to 3 minutes per portion, stirring halfway. The dal sets thick in the fridge, so the water isn’t optional.
Freeze the dal plain, without yogurt or onions, for up to 3 months. I freeze it in 2-cup deli containers in the chest freezer in the garage, then thaw overnight in the fridge. The crispy onions keep in a jar at room temperature for up to 24 hours, though they’re best fried the day you serve.
Serving Suggestions
Red lentil dal with yogurt and crispy onion is a full dinner on its own at 38 g of protein per bowl. Ladle it into wide bowls, add the cold yogurt in the center, and pile the onions on at the table.
Warm naan or roti is the best tool for scooping. If you want rice, 150 g cooked basmati per person adds about 195 calories and 4 g of protein.
A cucumber and tomato salad dressed with lemon juice gives you a cold, sharp side that cuts through the ghee and the fried onions.
FAQ
Why is my red lentil dal watery or gritty?
Watery dal needs 5 to 10 more minutes of simmering with the lid off, stirring often. Gritty dal means the lentils aren’t done, usually from a timid simmer or old lentils. Keep the pot at a steady low bubble for the full 25 minutes, and whisk hard at the end to break up any lentils still holding their shape.
Can I use brown or green lentils instead of red lentils for this dal?
Yes, but the dal will be brothy instead of creamy, because brown and green lentils hold their shape. Use the same 400 g, add 250 ml more water, and simmer 35 to 40 minutes. Protein per serving stays about the same. Red split lentils are better here since they collapse into a thick, spoonable base without any blending.
Can I freeze red lentil dal if it already has the yogurt and crispy onions on it?
No, freeze the dal plain. Yogurt separates and turns grainy after thawing, and the onions go soft the moment they sit in moisture. Cool the dal completely, portion it into 2-cup containers, and freeze for up to 3 months. Thaw overnight in the fridge, reheat with a splash of water, then add fresh yogurt and onions.
What can I serve with red lentil dal to make it more filling?
Warm naan or roti works best because the dal is thick enough to scoop. A cucumber and tomato salad dressed with lemon adds a cold, sharp side. If you want more protein, add a soft-boiled egg, which brings about 6 g. Basmati rice adds roughly 195 calories and 4 g protein per 150 g cooked.
Is red lentil dal with crispy onion gluten free?
Not as written, because the onions are coated in 30 g of all-purpose flour. Swap in rice flour or cornstarch and the dish is gluten free, since the lentils, yogurt, ghee and spices don’t contain gluten on their own. Check the spice and tomato paste labels for added wheat before you buy.
Is red lentil dal the same as tarka dal?
Tarka dal, also spelled tadka dal, is dal finished with spices sizzled in hot fat and poured over at the end. This recipe is a version of it, since the cumin seeds and chili flakes bloom in ghee for about a minute before going into the pot. A plain dal skips that last step and tastes flatter.
