The most AMAZING Red Lentil Dahl you’ll ever eat… A Pumpkin Dahl (Dal) recipe that is creamy, subtly spiced, flavoursome, easy to make and incredibly nutritious. It’s naturally gluten free and vegan too. (Easy to sub the pumpkin as required).
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The BEST Red Lentil Dahl with roasted Pumpkin or squash
I LOVE this Red Lentil Dahl with roasted pumpkin (or squash). Seriously… It’s the best red lentil dahl recipe I’ve ever made or eaten. Super-easy to make, it’s rich and creamy, full of flavour and subtly spiced. It’s also warming, filling, protein-packed and nutritious. What’s not to love?
What is Dahl?
Dahl is best associated with a bowl of deliciousness that hails from the Indian sub-continent. But as well as being the name of the dish itself, it is also the term used for the main ingredient it contains… dried pulses or legumes. For anyone unfamiliar, that basically includes lentils, beans and dried peas that can be cooked without having to soak or pre-cook.
Dahl the dish, is a popular staple served widely in India and Pakistan. Indeed, there are many regional forms and many flavour variations (often passed down from generation to generation). However, at its heart, it is a tasty, spiced curry made with split peas or lentils that are cooked and simmered until soft. The resulting Dahl has the consistency of a very thick soup. The particular dahl recipe shared here, uses split red lentils.
Different names, same dish… Red Lentil Dahl; Dal; Daal; Dhal; Masoor dal
Confusing though it may seem, Dahl (whether made with red lentils or not) has many spellings. Known as Dahl… Dal… Daal…Dahl and Masoor Dal, I cannot for the life of me find any reason why it has so many options. As far as I can tell, they are all pronounced the same. And thus, can only assume the differences come down to regional language. But if anyone out there can enlighten me, please leave a comment at the end of this post. It’s one of those endless semantic conundrums that create perplexity in my kitchen.
Why you’ll LOVE this Red Lentil Pumpkin Dahl
But back to this particular Dal recipe… The base is cooked with a combination of Indian spices, creamy coconut milk, stock, pumpkin puree and a little sun-dried tomato paste. I’ve also mixed through some perfectly roasted pumpkin (or squash) and some wilted spinach. It’s utterly delicious and without doubt, comfort food at its best. Here’s a few reasons why I think you’ll love it… It’s
- Pretty easy to make.
- Subtly spiced (definitely not too hot).
- A super-warming, tasty bowl of comfort food.
- Filling and sustaining.
- Makes a fantastic mid-week meal in itself, that can be served in loads of ways.
- Also, a yummy side dish as part of an Indian sharing meal.
- A great recipe for using up seasonal and Halloween Pumpkin.
- Versatile to switching the pumpkin in the recipe to alternative squashes and veg.
- Easy to batch bake and freeze for quick and easy meals of Red Lentil Dahl whenever you need it.
What can I use instead of pumpkin in this Red Lentil Dahl recipe?
Although I made my Red Lentil Dahl with roasted pumpkin, I appreciate that pumpkin is a very seasonal vegetable. Although (to be fair) the dish can easily be made with tinned pumpkin puree which is available all year. Nonetheless, it’s good to have a few pumpkinsubs in mind, so that it can be enjoyed regardless of the season. So, what are the options?
- The closest alternative is butternut squash or other squashes (such as acorn squash). Butternut squash is readily available in many parts of the world and is a close match for both the consistency and sweetness of pumpkin. It also roasts well in exactly the same way.
- Sweet potato isn’t too far behind, although the consistency is slightly more starchy and consequently, may need extra liquid or less potato to be used.
- Carrot also has a similar sweetness and can be both pureed for the main broth and roasted in chunks to mix with the final dish. And if you can’t be bothered to cook and puree carrots yourself, simply use a couple of pouches of carrot puree from the baby food aisle!
Is this Red Lentil Pumpkin Dahl (Dal) gluten free and safe for people with Coeliac Disease (Celiac Disease)?
Absolutely yes! My Pumpkin Dahl has no gluten-containing ingredients and is naturally gluten free. That means it is safe for people with Coeliac Disease (Celiac Disease). Nonetheless, it remains important to check the packets of all ingredients you use to be certain there is no risk of cross-contamination or hidden gluten.
In particular, for this recipe, the most likely contender for hidden gluten will be the stock cube, as some are made using wheat flour or barley. So, check this really carefully. But it’s a good idea to double check the lentils, spices and sundried tomato paste too, just in case.
Is this Red Lentil Dahl recipe dairy free and vegan?
Yes! My Red Lentil Dahl is also plant-based. And that means it’s dairy free and egg free too. So, it’s a PERFECT meal for all the gluten free vegans out there are well as anyone with a dairy/egg allergy. Or even if you’re just planning to try Veganuary next year 😄. It’s got a great nutritional profile with all the key requirements for a healthy and nutritious meal.
How to Cook Red Lentils for a Dahl Curry
If you’ve never cooked red lentils before and are a little bit wary because you’re not sure how, don’t panic. They really are simple.
There is no need to pre-cook them or even to soak them before adding to the pan. They will simply cook in the curry liquid as you go. But as with all grains that are to be simmered in liquid, it is important to ensure they are rinsed of any residues before cooking.
For this Red Lentil Dahl recipe, the lentils are added along with the stock, coconut milk and vegetable purée. Then… all that is required is a stir-through while bringing to the boil, before turning down to a simmer, popping the lid back on the pan and leaving to cook (with an occasional stir). The lentils will absorb all the yummy flavours along with most of the liquid and in just 10 to 15 minutes will be ready to scoff. How simple is that?!
How to roast pumpkin for pumpkin dahl
My recipe for dahl with roasted pumpkin uses pumpkin purée in the main dal-soup and this can either come from a can or can be home made. If making at home, simply steam some pumpkin before blending or mashing down into a smooth purée.
But my Red Lentil Dahl also has added roasted pumpkin for interest, bite and depth of flavour.
The easiest way to roast a culinary pumpkin is as follows:
- Cut the pumpkin in half and scrape out the seeds and oogly fibres. Leave the skin in place.
- Cut the de-seeded pumpkin into segments and place flesh side up in a roasting tin or on a baking tray.
- Brush with a little olive oil and sprinkle with a little salt and pepper.
- Pop in a hot oven at 200 C (400 F) and leave to roast for about 30 minutes until the flesh is soft and the edges are beginning to brown and caramelise.
- Remove from the oven and cool, before separating the flesh from the skin with a sharp knife.
- Now your roasted pumpkin is ready to add to the dahl.
How long will Dal last and can I freeze it?
If stored in an airtight container in the fridge, Red Lentil Dahl will last for about 5 days and can be quickly reheated in the microwave or in a saucepan over the hob. However, it is also great for freezing. So, if you have any left over, or you want to batch-make for several meals, simply pop into freezer-safe portion-containers and freeze for up to 3 months.
When ready to eat, defrost and reheat in the microwave or in a saucepan.
How to Serve Red Lentil Dahl with (or without) Pumpkin or squash
You’ve made your delicious Red Lentil Dahl with roasted squash, but how do you serve it?
Actually, Dahl is a meal in itself, so feel free to grab a spoon and scoop away! But like any soup-type meal, it is particularly good when served with a side of bread. Given its Asian roots, I like to eat it with some delicious super-easy homemade gluten free Roti Soft Flatbreads, some Naan or some rustic Indian Flat Breads. They are all perfect for scooping the dal out of the bowl and the flavours pair perfectly. Alternatively, serve with some good old Vegan Wholemeal Bread. Or some gluten free Artisan Rolls.
But Red Lentil Pumpkin Dahl is also fabulous when served as part of an Indian ‘banquet’ curry night. Make a few different curry dishes (I recommend my Vegan Keema Matar, Saag Paneer and Peanut Butter Chicken Curry as good options), cook up some rice and flatbreads and invite round your favourite people.
Ready to make Red Lentil Dahl?
I think you’re going to love this dahl recipe. Or at least, I certainly hope you will.
If you do make it, don’t forget to let me know what you think. Equally, if you have any more questions, just shout and I’ll do what I can to help. You can get hold of me by leaving a comment at the bottom of this post, sending an email, or through social media. Find me on Facebook, Instagram, Twitter or Pinterest. #glutenfreealchemist
Happy Cooking
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Red Lentil Dahl with Roasted Pumpkin or Squash
Key equipment
- chopping board
- sharp vegetable knife
- oven + hob
- kettle
- measuring jug
- large saucepan with lid
Ingredients
Roasted Pumpkin
- 1 small culinary pumpkin
- 1½ tsp olive oil to brush
- salt and pepper to season
Red Lentil Dahl with Pumpkin/Squash
- 1 vegetable stock cube gluten free
- 500 ml boiling water
- 2 tbsp olive oil
- 1 large onion peeled and chopped
- 2 large cloves garlic crushed
- 100 g closed cup or button mushrooms halved/quartered dependent on size
- 1 tsp ground cumin
- 1 tsp garam masala
- ½ tsp turmeric
- ⅓ tsp ground chilli (powder)
- 3 tbsp sun dried tomato paste or standard tomato puree if unable to find sun dried tomato
- 400 ml coconut milk = 1 standard can
- 200 g pumpkin puree or butternut/alternative squash/carrot (it's fine to use a couple of pouches of pure baby food if you need to)
- 200 g red split lentils
- salt and pepper season to taste
- 90 g baby spinach (about 2 large handfuls)
- 250 g roasted pumpkin cut into rough chunks
- 1½ tbsp mixed toasted pumpkin seeds and pine nuts to sprinkle on top
- 3 tbsp rough chopped fresh coriander
Instructions
Roasted Pumpkin
- Heat the oven to 200 C/400 F/Gas 6.
- Cut the culinary pumpkin in half and scrape out the seeds and oogly fibres. Leave the skin in place.
- Cut the de-seeded pumpkin into segments and place flesh side up in a roasting tin or on a baking tray.
- Brush with a little olive oil and sprinkle with a little salt and pepper.
- Place in the oven and leave to roast for about 30 minutes until the flesh is soft and the edges are beginning to brown and caramelise.
- Once done, remove from the oven and cool, before taking the flesh (in large chunks or whole segments) from the skin with a sharp knife.
- Set aside.
Making the Red Lentil Dahl
- Prepare the stock first, by dissolving the stock cube in the boiling water. Set aside.
- In a large non-stick saucepan, heat the olive oil until hot.
- Add the chopped onion and gently sauté for a few minutes, stirring frequently until translucent.
- Add the garlic and fry-off for a minute, before adding the mushrooms. Continue to gently fry for 3 to 4 minutes until the mushrooms have softened and are very slightly shrunken.
- Next add the spices and tomato paste and continue to cook, stirring for about a minute.
- Add the prepared stock, coconut milk, pumpkin purée and lentils and a little salt and pepper and stir well to combine.
- Bring to the boil, stirring frequently and then turn the heat down to a gentle simmer, place the lid on the pan and cook for about 10 to 15 minutes until the lentils are cooked. Stir intermittently. When done the lentils should be soft, but not overly so and should still have a very slight 'bite' to them.
- Taste and adjust the salt and pepper seasoning as preferred.
- Add the baby spinach leaves and roasted pumpkin cubes and stir through, allowing the spinach to wilt and the pumpkin to warm.
- Serve (as it is or with a little naan, flatbread or toast) topped with a sprinkle of toasted pumpkin seeds and pine nuts and fresh coriander leaves.
Notes
Nutrition
© 2019-2023 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist
ooh YUM! Give me a couple of hours and Ill be over for a bowl! LOL!
😂😂… You’ll have to drive quick… There’s not much left 😘
Always on the look out for new curry recipes and frankly get over excited when I see pumpkin recipes so this is the best of both worlds!
It’s so delicious Rebecca. I hope you love it as much as we do xx
This dahl looks really delicious and packed full of flavour.
Thanks Cat.
I cant stop making this one xx
O absolutely LOVE dhal! It is my ultimate comfort food! thanks for this recipe! Adding to my collection!
Enjoy Hanna. I’ve lost count of the number of times I’ve made it since creating the recipe xx
Yes, please – I love a dahl, easily one of my favourite things to eat. I like the addition of the roasted pumpkin as I’m always looking for new ways to add pumpkin to savoury dishes that my family will enjoy.
Thank you so much. This is definitely to be recommended Lesley. I can’t stop making it. The flavour is incredible xx
Your dahl recipe sounds absolutely delicious! Thank you for the recipe, which I printed, and plan on making either tonight or one night this week. I can’t wait to try it.
Thank you so much Marie. I do hope you love it. And let me know how you get on xx
This looks so great! Of all the Indian foods, dal is not my favorite but I’m desperately trying to get more iron in my diet so going to try experimenting with it. I also have a gluten-free vegetarian friend coming to Indian dinner in December and I think this is perfect to make for her! Thanks for the ideas. If you love gluten-free Indian dishes check out all the Anglo-Indian recipes I share at HUngrymountaineer.com
Thank you. I hope you love it as much as we do xxx