Iron-Rich Easy Dal

Name: Iron-Rich Easy Dal Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 1/2 cups black lentils (green, brown, or red lentils); 1 medium onion (small dice); 1 tablespoon grated ginger ((about 1 inch)); 4 cloves garlic (minced); 1 cinnamon stick; 2 teaspoons cumin; 2 teaspoons coriander; 1 teaspoon garam masala; 1 teaspoon turmeric; Dash of black pepper; 1/2 teaspoon red chili powder (or sweet paprika); 3 cups vegetable broth ((preferably low sodium) plus more as needed); 1 1/2 cups tomato sauce (no added salt); 2 cups chopped kale (or spinach); 1 cup Tofu cream (or coconut milk, or cashew cream to taste); 1 to 2 Serrano peppers (seeds removed, minced); 1 medium sweet potato (cut into 1/4-inch pieces); 1 small lime (juice to taste); 1/3 cup chopped cilantro

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This Iron-Rich Easy Dal is one of my go-to comfort meals when I want something nourishing, healthy, and simple enough for a busy weeknight. Made with lentils, warming spices, and tomatoes for a nourishing, meal-prep friendly comfort meal. Includes nutritionist tips for better iron absorption.

Iron-rich easy dal recipe in a skillet toped with nondairy cream and fresh cilantro.

👩🏽‍⚕️ Nutritionist's Note

Why This Dal Is an Iron-Boosting Win:

Iron-Rich Base: Lentils - whether you use red, black, green, or brown - are naturally rich in plant-based iron and protein. Iron supports energy levels and oxygen transport, making this meal especially helpful if you are vegetarian, vegan, or focused on improving iron intake.
Fresh aromatics: Garlic and onions may also support iron absorption by helping reduce compounds in plant foods that can bind iron, which is another reason they are such a great base for lentil dishes like this.
Vitamin C for better absorption: Tomatoes in the sauce and a squeeze of lime at the end provide vitamin C, which helps your body absorb more of the iron from lentils. This pairing makes a real difference for plant-based iron uptake.
Dairy-free for higher iron availability: Because this dal contains no dairy, it avoids calcium at the same meal, which can compete with iron for absorption. That means more of the iron in this dish is available for your body to use.
Quick soak to boost mineral uptake: Soaking whole lentils briefly in hot water while you prep the other ingredients helps soften them, shortens cooking time, and can reduce compounds that interfere with mineral absorption, making the iron easier to absorb.

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👩🏽‍⚕️ Nutritionist's Note
👩🏼‍🌾 Ingredients & Health Benefits
🍅 Substitutions
📝 Tips for Making Iron-Rich Easy Dal
Iron-Rich Easy Dal Recipe
⚖️ Convert the Recipe to Metric (g & mL)
🎛️ Why This Dal Is Especially Easy
✔️ Storage, Meal Prep, and Reheating Tips
🥣 More High-Protein Lentil Soups & Stews
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ More Red Lentil Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Garlic, ginger, chopped greens, bay leaves, cinnamon stick, lentils, tomato sauce, vegetable broth, seasonings, and onion.

Lentils: Iron source and plant protein backbone. Black, green, or brown lentils hold shape and give texture, while red lentils break down creamier and cook fastest.
Onion, ginger, garlic: Build savory depth and aroma; onions soften and sweeten, ginger adds warmth and improves digestion, garlic adds umami.
Bay leaves & cinnamon stick: Whole aromatics that infuse subtle complexity without overpowering.
Spice blend: Turmeric and coriander bring earthy warmth, cumin adds a nutty depth, and garam masala rounds everything out with layered spice. Black pepper is included not just for heat, but because it can help increase the absorption of curcumin, the main active compound in turmeric. Red chili or paprika adds gentle heat and color without overpowering the dish.
Tomato sauce: Adds acidity and brightness.
Creamy finish: Tofu cream for high protein, heart-healthy, boost of flavor. Coconut milk for the richest, classic creamy dal. Cashew cream for a smooth, buttery texture without coconut flavor. Unsweetened soy milk or oat milk for a lighter, everyday option.

See the printable recipe card below for quantities.

Optional Ingredients:

Add-ins for extra heat, sweetness, and freshness:

Optional: Serrano peppers, sweet potato, cilantro, lime
Serranos for heat, sweet potato for natural sweetness to balance the spices, cilantro for freshness, lime for acid to help iron absorption.

🍅 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Lentils: Use black, green, or brown lentils for more texture and bite. Use red lentils if you prefer a creamier, thicker dal - no soaking needed and they cook the fastest.
Tomatoes: Tomato sauce keeps things smooth and easy, but you can substitute crushed tomatoes or 3 to 4 medium fresh tomatoes, finely chopped. Add them later in cooking when using whole lentils so acidity does not slow softening.
Creamy finish: Coconut milk for a richer, classic dal. Tofu cream for a lighter, higher-protein option with less saturated fat. Cashew cream for a neutral, buttery texture. Unsweetened soy or oat milk for a lighter everyday version.
Veg add-ins: Sweet potato adds sweetness and fiber. Spinach or kale can be stirred in at the end for extra iron and color.
Oil-free: Sauté using vegetable broth instead of oil and finish with tofu cream or cashew cream for a fully oil-free version.

📝 Tips for Making Iron-Rich Easy Dal

These additional tips will help you get the best results from this recipe.

Soaked and drained lentils in a fine mesh sieve.

Optional: Quick-soak whole lentils in boiled water while you prep. This softens them, shortens cooking time, and can improve mineral absorption. Do not soak longer than 30 minutes.

Chopped onion, garlic, ginger, three bay leaves, and a cinnamon stick with a drizzle of broth in a large skillet.

Cook the aromatics in a wide pan. A wide pan helps moisture reduce faster and builds more flavor along the bottom, similar to how Indian dals are traditionally developed.

Cooked aromatics with seasonings added in a large skillet.

Spices are added after the onions have softened and lightly browned because the onions release moisture first and create a protective base in the pan. This prevents the spices from burning, which would make the dal taste bitter. Optional Serrano peppers add fresh, clean heat that cuts through the richness of the dal and brightens the overall flavor.

Cooked aromatics and seasoning in a large skillet.

Cooking the dry spices briefly in oil or broth releases their essential oils and makes the dal taste much deeper and more fragrant.

Cooked aromatics and seasoning, bay leaves, cinnamon stick, and cubed sweet potato in a large skillet.

Add optional sweet potato. Sweet potato adds natural sweetness that balances the warming spices and acidity from the tomatoes, so the dal tastes rounder and less sharp. It also thickens the dal slightly as it softens, giving a creamier texture without needing much added fat, while boosting fiber and making the dish more filling.

Cooked aromatics and seasonings with chopped sweet potato and black lentils in a large skillet.

After draining, stir the lentils into the spiced onion mixture for about a minute before adding liquid. This helps them absorb flavor right from the start.

Lentils and sweet potato in broth with seasonings and cooked aromatics.

Lentils that have been quick-soaked in hot water will cook much faster and more evenly, so start checking for doneness early to avoid overcooking and losing texture.

Lentils and sweet potato cooked in broth and tomato sauce with seasonings and aromatics topped with chopped kale.

Add the tomato sauce once the lentils are cooked. Acid can slow down softening, so wait until the lentils are nearly tender before adding tomato sauce. (With red lentils, it matters less.)

Finishing Touches:

Lentils, greens, and sweet potato cooked in broth and tomato sauce with seasonings and aromatics.

Remove the bay leaves and cinnamon stick before serving. They add flavor while cooking but are not meant to be eaten.

Lentils, greens, and sweet potato cooked in broth and tomato sauce with seasonings and aromatics topped with nondairy cream.

Add your desired cream. My quick tofu cream adds richness without the saturated fat found in coconut milk, which can raise LDL cholesterol in some people. It keeps the dal creamy and satisfying while supporting heart health, and it blends up smooth in just a few minutes.

Creamy lentils, greens, and sweet potato cooked in broth and tomato sauce with seasonings and aromatics.

Add-Ins: Lime and cilantro are best added at the end to keep their flavor bright and to support iron absorption.

⚖️ Convert the Recipe to Metric (g & mL)

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🎛️ Why This Dal Is Especially Easy

This version skips traditional tempering (tadka), but still builds deep flavor using bay leaves, cinnamon, and toasted spices in the same pan - no extra pot or hot oil step needed. Using tomato sauce instead of chopping fresh tomatoes saves time and keeps the texture smooth. The quick hot-water soak means the lentils cook faster, and everything comes together in one pan with minimal stirring and very little hands-on time, making it ideal for busy weeknights and meal prep.

✔️ Storage, Meal Prep, and Reheating Tips

These simple steps help preserve freshness and flavor:

Refrigerator: Store cooled dal in an airtight container for up to 5 days. If you plan to add tofu cream, it will keep best if you stir it in when reheating rather than before storing.
Freezer: Freeze plain dal (without tofu cream) in portions for up to 3 months. Stir in tofu cream after reheating for the best texture. Thaw overnight in the fridge before warming.
Reheating and Finishing: Reheat gently on the stove with a splash of water or broth to loosen the texture, as needed. Add tofu cream right at the end so it stays smooth and fresh. Finish with a squeeze of lime after reheating, since vitamin C is sensitive to heat and helps boost iron absorption.

🥣 More High-Protein Lentil Soups & Stews

Easy Tomato Red Lentil Soup is my cozy, 34g protein-rich bowl for busy days.

This Easy Red Lentil Soup with Carrots and Greens, simmered in a mild curry broth, requires just a handful of ingredients-lentils, carrots, kale, and lemon juice.

This this 6-minute Instant Pot Quinoa Lentil Curry, packed with anti-inflammatory ingredients, will boost your health!

Think you don't like tempeh? This Vegan Tempeh Protein Stew will change your mind.

🙋🏽‍♀️ Recipe FAQs

Can you overcook dal?

Yes. Overcooking can cause whole lentils to split and turn mushy, and spices can lose their brightness. Since the lentils in this recipe are quick-soaked, they cook faster than usual, so start checking early and remove from heat once they are just tender.

What kind of lentils are used in dal?

Traditional dal can be made with many types of lentils and split pulses, including red lentils (masoor dal), whole black lentils used in dal makhani, yellow lentils such as moong dal or toor dal, and other whole lentils like brown or green. This recipe works with all of these, but the texture will be creamier with red lentils and more chunky and hearty with whole lentils.

Does it work to grind dried lentils or split peas into a flour?

You can grind dried lentils or split peas into flour, but this recipe is designed for soaked whole lentils rather than lentil flour. Flour behaves differently in hydration and structure and may produce a denser, less tender result unless the liquid ratios are adjusted.

Can you make dal in the Instant Pot?

Yes. Sauté the aromatics and spices using the Sauté function, then add lentils, broth, and sweet potato if using. Cook on High Pressure for about 6 minutes for red lentils or 10-12 minutes for whole lentils, then allow a natural release for 10 minutes before stirring in tomato sauce, cream, and lime.