A mild and easy red lentil dal recipe that the whole family can enjoy, including babies. This one-pot lentil recipe is suitable for vegans and vegetarians.
Dal, or lentil curry is one of our all-time family favourite meals.
Here's what I love about it:
- all three of my kids adore it - they've been eating it since they were babies
- brilliant for weaning
- it can be made in one pan - saving on the washing up
- it's easy to add spices/seasoning for adults before serving - so everyone's happy
- freezes perfectly - good for batch cooking
- great in a Thermos for lunch - making the school run easier
- a good source of iron and protein - important for veggie and vegan families
- and - most importantly - it tastes absolutely delicious.
What is dal?
Dal (also spelt dhal or daal) is a spiced curry that is made from lentils.
Many dal recipes have additions such as sweet potatoes or spinach. However, a simple dal recipe might just be lentils, onions, garlic, ginger and spices. Dal is the staple food of millions of people on the Indian subcontinent.
Any kind of lentils can be used to make dal and the results can be wonderfully different.
For example, dal makhani, made with black lentils - or urad dal, is a rich and creamy dish from the Punjab.
For a more everyday dal I like to use red lentils as they don't require any soaking and cook quickly. This version is made with tomatoes too.
Dahl, dhal, daal or dal?
It doesn't really matter how you spell dal. The lentil based dish comes from the Indian subcontinent which is home to many languages all of which have a different script.
As long as you've got a lentil based curry made with spices you have a dal.
Incidentally I chose to spell it dal because that's what The Guardian do in their style guide.
Can you give red lentil dal to a baby?
Yes you absolutely can give dal to a baby from the age of six months old. In fact it's one of my favourite vegetarian weaning recipes.
The only things you need to watch out for when serving dal to your baby or toddler are the chilli and the salt.
If you leave these two ingredients out then this tomato and lentil dal is perfect baby food. It's good for all babies, but particularly if you're bringing your baby up to be vegan or vegetarian.
If you're unsure about whether lentils are suitable for your baby take a look at the protein section on the NHS weaning website.
Weaning is a great opportunity to introduce spices and flavours
Exposing babies to lots of different tastes and textures is really important and spices such as turmeric and cumin add a delicious flavour to this red lentil dal that babies will love.
You can spice the dal up for yourself by making a simple chilli temper.
How to serve dal to babies
You can serve this baby dal recipe on a loaded spoon or with strips of bread or rice cakes for dipping if you're doing baby led weaning.
Alternatively you can spoon feed it to your baby. This recipe can be puréed for a really young baby if you prefer.
Ingredients for red lentil dal
For full ingredients list, quantities and method please scroll to the recipe card at the bottom of this page.
You will need the following ingredients to make this dal recipe:
- 1 tablespoon sunflower or vegetable oil
- 1 teaspoon cumin seeds
- 1 onion, chopped
- 2 cloves garlic, chopped
- 1 inch piece ginger, chopped
- 2 teaspoons ground turmeric
- 400 g tinned chopped tomatoes (or 4-5 fresh tomatoes, chopped)
- 200g dried split red lentils
- 1 tbsp garam masala (or curry powder)
Optional extras
- ½-1 teaspoon dried chilli powder or flakes
- salt and pepper to taste - leave out salt for babies
Equipment
Good news - this dal recipe can be made in just one large pan. Choose one that has a lid.
You will also need a chopping board, sharp knife and a wooden spoon.
Digital weighing scales, a measuring jug and a set of measuring spoons are also useful.
Storage
Dal is ideal for batch cooking.
This recipe can be stored in the fridge or the freezer. It actually tastes better the day after cooking, so why not double up this recipe and save a portion for another day?
Storing dal in the fridge
To store dal in the fridge allow it to cool completely first. Transfer to an airtight container and keep in the fridge for up to three days.
When you're ready to eat it reheat until piping hot.
Storing dal in the freezer
Red lentil dal freezes extremely well. Allow to cool completely, then transfer to a freezer-proof box or bag.
Leave a little space at the top as it will expand while freezing.
Label and date (dal is hard to identify unlabelled!).
Store in the freezer for up to three months.
When ready to serve, defrost your dal overnight in the fridge. Then reheat until piping hot.
What to serve with red lentil dal
This dal is delicious on its own. You could add extra water and eat it as a lentil soup if you liked.
Here are some other serving suggestions:
- plain rice
- pilau rice
- easy sweet potato flatbreads
- homemade vegan flatbreads
- spinach flatbreads
- vegan naan bread
- chopped salad eg tomatoes and cucumber
- plain yoghurt
- cucumber and mint raita
Pin this easy red lentil dal recipe for later
How to make this easy red lentil dal
For full recipe please scroll down to the recipe card at the bottom of this page.
- Heat some oil in a large frying pan over a medium heat. Add the cumin seeds and fry for a minute or so until starting to turn brown.
2. Add the onion, stir and reduce the heat to low. Cover the pan with a lid and cook gently for around 10 minutes until the onion is soft.
3. Remove the lid, stir, turn the heat up a little and cook for 2-3 more minutes to get a little colour on the onion.
4. Add the chopped ginger and garlic, fry for 1 minute.
5. Next add 1 teaspoon turmeric (and chilli to taste if you're using) and stir well.
6. Add the chopped tomatoes, stir and cook for a further five minutes.
7. Stir through 200g dried split red lentils and 500ml hot water. Bring to the boil, then reduce the heat, partially cover the pan with a lid and simmer for around 20 minutes until the lentils are soft. Top up with extra hot water if needed.
8. Add a tablespoon of garam masala and season with salt (not for babies) and pepper to taste. You may wish to remove a portion for your baby and add salt and chilli to your portion.
9. Stir well. Serve with rice and/or bread. Enjoy!
If you have made this recipe I would love it if you’d leave a comment and rating below. Thank you!
NB: I have updated this recipe to make it simpler (the previous recipe used two pans).
Easy red lentil dal
Ingredients
- 1 tablespoon sunflower or vegetable oil
- 1 teaspoon cumin seeds
- 1 onion peeled and finely chopped
- 2 cloves garlic peeled and finely chopped
- 1 inch chunk of ginger peeled and finely chopped
- 1 teaspoon ground turmeric
- 400 g tinned chopped tomatoes or 4-5 fresh tomatoes, chopped
- 500 ml hot water
- 200 g dried split red lentils
- 1 tablespoon garam masala or other curry powder
Optional extras if serving to adults/older children
- salt and pepper to taste, optional
- Dried red chillis chopped to taste, or leave them out altogether if serving to small children or babies
Instructions
- Heat some oil in a large frying pan over a medium heat. Add the cumin seeds and fry for a minute or so until starting to turn brown.
- Add the onion, stir and reduce the heat to low. Cover the pan with a lid and cook gently for around 10 minutes until the onion is soft. Remove the lid, stir, turn the heat up a little and cook for 2-3 more minutes to get a little colour on the onion.
- Add the chopped ginger and garlic, fry for 1 minute, then add 1 teaspoon turmeric (and chilli to taste if you're using) and stir well.
- Add the chopped tomatoes, stir and cook for a further five minutes.
- Stir through 200g dried split red lentils and 500ml hot water. Bring to the boil, then reduce the heat, partially cover the pan with a lid and simmer for around 20 minutes until the lentils are soft. Top up with extra hot water if needed.
- Add a tablespoon of garam masala and season with salt (not for babies) and pepper to taste. Stir well.
- Serve with rice and/or bread. Enjoy!
Notes
- The longer you leave this the better so make in advance or even the day before if you have time.
- Nutritional information is approximate and is intended as a guide only.
- You may wish to remove your baby's portion and then season the rest with salt.
Nutrition
HAVE YOU TRIED THIS RECIPE?
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Laurie
Thank you so much for the recipe, I am weaning my baby
Hannah
Family favourite! We've been using this forever, with big handfuls of added spinach to make the easiest, quickest meal. Freezes well and is perfect in a thermos for pack lunches too.
Mandy Mazliah
I love adding spinach too - such a good family meal and great tip about the packed lunches!
Ana
This is always a winner in our house. The ingredients are standard stuff in our cupboard too so I can do it any time!
Mandy Mazliah
So glad to hear that Ana - it's a great store cupboard supper
Vickipper_
Baby’s first daal and she loved it! Super easy to make, I portioned a tub off for her and then my partner and I had the rest for dinner with added seasoning, yum!
Mandy Mazliah
Thanks so much Vicki, I am so happy to hear how much your baby enjoyed the dal x
Maria G
So good! made the sweet potato flatbreads to go with it too. Will definitely do it again! I got into a bit of a food rut recently so this website is excellent!!
Mandy Mazliah
So happy to hear that you loved it Maria!
Angela Jaques
I can now cook a delicious Dahl, I’m so proud! But kudos to this recipe, it’s great!
Mandy Mazliah
So glad you enjoyed the dahl Angela!
anna
this sounds so tempting. I love everything with lentils, but never made dal at home before
Mandy Mazliah
Thanks so much Anna - dal is very easy to make - I hope you enjoy it if you do try it x
Esha
We have daal at least 3-4 times a week. I can literally live of different kinds of lentils. This looks so tempting and amazing Mandy.
Mandy Mazliah
Thanks so much for commenting Esha - I love dal as well and would happily eat it every day!
Lucy Parissi
Thanks for all this information about dal/ dhal... I'm always on the look out for new dal recipes and this one sounds great with a nice level of heat from those dried red chillies.
Mandy Mazliah
Thanks Lucy, it's amazing how many variations there are that you can make with the humble lentil!
Angela Roberts
We love lentils. My grand daughter was allergic to lentils and rice until she was about 5 years old. Then she outgrew it. My grandmother made it for me as a kid all the time.
Mandy Mazliah
Thank goodness she outgrew her allergy - I have never heard of a rice allergy before
Cat | Curly's Cooking
I love ordering dal when we go to an Indian restaurant, but haven't even thought to make it myself. I must admit lentils scare me because I thought they required lots of soaking. This recipe looks so easy to follow and I have most of the ingredients so I think I finally need to bite the bullet and make dal! Pinned for later 🙂
Mandy Mazliah
Thanks so much for commenting Cat. Red lentils are definitely the ones to start with as they don't need to be soaked and only take about 20 minutes to cook. This is such an easy recipe - I hope you love it x