Easy One-Pan Coconut Dhal
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free* • High-Fibre • One-Pan Meal
*Check that your curry paste and other packaged ingredients are certified gluten-free if required.
Introduction
This creamy One-Pan Coconut Dhal is an easy and comforting vegan dinner made with red lentils, coconut milk, aromatic ginger, garlic and warming curry spices. Using pre-cooked lentils makes this simple plant-based dhal especially quick to prepare, making it perfect for busy weeknight meals.
Red lentils provide plant-based protein and fibre, while coconut milk creates a wonderfully rich and creamy sauce without using dairy. Fresh ginger, garlic and curry paste add layers of warming flavour, while tomato purée brings extra richness and depth. A sprinkle of fresh cilantro finishes the dhal with a bright, fresh flavour.
Perfect for a quick vegan dinner, vegetarian meal prep or comforting plant-based lunch, this easy coconut lentil dhal can be served on its own or paired with brown rice, basmati rice, quinoa or warm flatbread for a more substantial meal.
Benefits of the Main Ingredients
Red Lentils
Red lentils are an excellent source of plant-based protein and dietary fibre, making them particularly valuable in vegetarian and vegan meals. They also provide folate, iron, magnesium, potassium and phosphorus. Their naturally soft texture works beautifully in creamy curries and dhal.
Coconut Milk
Coconut milk creates the rich, creamy consistency of this dhal while keeping the recipe completely dairy-free. It provides fat and can make plant-based dishes more satisfying. Coconut milk is relatively high in saturated fat, however, so lighter coconut milk can be used if you prefer to reduce the saturated-fat content.
Onions
Onions provide natural sweetness and depth of flavour as they cook. They also contain fibre and naturally occurring plant compounds, including flavonoids such as quercetin.
Garlic
Garlic adds a distinctive savoury flavour and contains naturally occurring sulfur-containing compounds. Together with ginger and curry paste, it creates an aromatic base that brings plenty of flavour to the lentils.
Fresh Ginger
Fresh ginger provides a warming, slightly spicy flavour and contains naturally occurring bioactive compounds, particularly gingerols and shogaols. Ginger has also been widely studied for its role in helping manage certain types of nausea.
Tomato Purée
Tomato purée adds concentrated tomato flavour and provides carotenoid plant compounds, particularly lycopene. Cooking tomatoes can increase the bioavailability of lycopene, and consuming them alongside dietary fat can support carotenoid absorption.
Curry Paste
Curry paste provides a convenient combination of herbs and spices that gives the dhal its warming, aromatic flavour. Ingredients vary between products, so checking the label is useful if you're monitoring sodium, allergens or gluten.
Fresh Cilantro
Fresh cilantro adds colour and a bright herbal flavour that balances the richness of the coconut milk. It also provides small amounts of vitamin K, vitamin A precursors and naturally occurring plant compounds.