Members Recipes -->Easy Lentil Dal


  • 2 tablespoons of canola oil
    3 teaspoons whole cumin seeds
    1 ½ teaspoons red pepper flakes
    ½ teaspoon salt (sea salt is shown in the photo, but any salt is ok)
    1 ½ cups yellow or red lentils (the photo is of red lentils, which look pink)
    3 cups of water or 2 cups low sodium vegetable broth and one cup water
    1 teaspoon turmeric

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This is an easy, gluten free, vegan main dish.  It can be made more or less spicy. Lentils are a good source of protein and fiber. A ½ cup serving of lentils contains 9 grams of protein, 8 grams of fiber and 3.5 grams of iron. Dal is the term used in India for a stew-like preparation served on rice or flat bread. 

Lentils need to be rinsed before cooking to wash off any dust or empty hulls that sometimes get mixed with the dry lentils. Place lentils in a large bowl of cold water, skim off any dried bits that float to the top, then drain in a strainer. 

  1. Heat oil in a saucepan over medium high heat.  Stir in cumin and red pepper flakes - stir for about one minute.
  2. Add lentils, water, salt and turmeric. (You may use more red pepper flakes for a more highly spiced flavor).
  3. Stir well, then cover and reduce heat to medium-low and simmer for 25 minutes or until all liquid is absorbed. 

To serve:
While the dal is cooking, cook some brown rice and steam some broccoli. When all food is cooked, place brown rice in a serving dish, spoon dal on top and place broccoli around the sides. Serve hot. 



ingredients step1



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