Easy Lentil Dal Recipe

By Allie Schneider

Good for you and your wallet!

4 Servings

 

Ingredients:

2 cups water, plus more for soaking lentils

1 cup of dry red lentils

4 cloves of garlic, minced

1 small to medium yellow onion, diced

1 tablespoon fresh ginger, grated OR 1/2 teaspoon dry ground ginger

1 teaspoon tumeric

½ teaspoon cumin

½ teaspoon salt

Method:

  1. Sort the lentils (remove any rocks or strangely colored lentils).
  2. Rinse the lentils until the water runs clear.
  3. Soak the lentils for 2-4 hours in the same pot you will cook them in. Cover the pot with a lid or towel to make sure no dust or hair gets in there!
  4. After they are done soaking, drain the lentils.
  5. Combine the lentils, 1 ½ cups of water, garlic, onion, and ginger in a pot and bring to a boil.
  6. Once they begin to boil, turn the heat down so that the lentils are lightly simmering and cook them for 45 minutes, stirring occasionally.
  7. Add more water to ensure that the lentils don’t dry out, if needed.
  8. Once the lentils are fully cooked and tender, add the salt, tumeric, and cumin and stir.
  9. The dish is ready to serve!
  10. Serve with cauliflower rice, quinoa, salad, or brown rice

 

Nutrition (per serving and based off of the use of red lentils):

Calories: 190

Protein: 13 grams

Fat: 1 gram

Dietary Fiber: 14 grams

Carbohydrates: 32 grams

Sodium: 600 milligrams

Iron: 20%

Pricing:

Walmart sells a 16 oz bag of dry lentils for $0.98. → $0.08 per serving of lentils in the lentil dal.

Walmart sells a 26 oz container of salt for $0.38 → $0.0002 per serving of salt in the lentil dal.

Walmart sells yellow onions for $0.38 each → $0.10 per serving of onions in the lentil dal.

Walmart sells bulbs of garlic for $0.60 each → $0.06 per serving of garlic in the lentil dal.

Walmart sells ginger root for $1.00 each → $0.05 per serving of ginger in the lentil dal.

Walmart sells a 6 oz bag of tumeric for $5.99 → $0.04 per serving of tumeric in the lentil dal.

Walmart sells a 5.5 oz jar of cumin for $5.39 → $0.02 per serving of cumin in the lentil dal.

**Cost per serving: $0.35, Total cost: $1.40 (The total cost does not include the cost of buying all the ingredients at the store. Total cost only considers the amounts used in this recipe)