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  • High in protein
  • High in dietary fibre
  • Vegetarian
  • No added sugar
  • Seafood free
  • Shellfish free
  • Soy free
  • Sesame free
  • Peanut free
  • Nut free
  • Egg free

Spice up tonight’s dinner by putting this lentil dhal on the menu. Filling and tasty, it’s a guaranteed crowd-pleaser.

  • Serves6
  • Cook time1 hour 5 minutes
  • Prep time10 minutes
A bowl of lentil dhal


  • 1 1/4 cups (250g) yellow split peas
  • 50g ghee or coconut oil
  • 1 brown onion, finely chopped
  • 1/2 cup (100g) red lentils
  • 1/4 cup (50g) green lentils
  • 400g can diced tomatoes
  • 400ml coconut milk
  • 2 stems curry leaves
  • Curry leaves, extra, to serve
  • Greek-style yoghurt, to serve
  • Roti or naan, to serve

Curry paste

  • 1/2 cup (125ml) apple cider vinegar or malt vinegar
  • 1/3 cup (80ml) vegetable oil
  • 1 brown onion, coarsely chopped
  • 4 garlic cloves, chopped
  • 1 tbs finely grated ginger
  • 2 long green chillies, seeded, chopped (optional)
  • 1/4 cup ground cumin
  • 1/4 cup ground coriander
  • 1 tbs ground turmeric
  • 1 tbs ground paprika
  • 1 tbs garam masala
  • 1 tbs black mustard seeds
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    To make the curry paste, place the vinegar, oil, onion, garlic, ginger, chilli, if using, cumin, coriander, turmeric, paprika, garam masala, mustard seeds, cinnamon and cardamom in a food processor and process until smooth.
  2. Step 2

    Cook peas in a saucepan of boiling water for 30 mins or until tender. Drain.
  3. Step 3

    Meanwhile, heat the ghee or coconut oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for 10 mins or until the onion is light golden. Add 1/2 cup of the curry paste and cook for 1 min or until aromatic. (Reserve the remaining curry paste for another dish.)
  4. Step 4

    Add the combined lentils, tomato, coconut milk, peas and curry leaves to the onion mixture in the pan. Bring to the boil. Reduce heat to medium-low. Cook, stirring occasionally, for 30 mins or until lentils are tender and mixture thickens.
  5. Step 5

    Heat a large frying pan over medium-high heat. Spray with olive oil spray. Add the extra curry leaves and cook, turning, for 1-2 mins or until the curry leaves are crisp.
  6. Step 6

    Divide the dhal evenly among serving bowls. Top with the yoghurt and fried curry leaves. Season. Serve with the roti or naan.

Nutrition Information


Energy: 1935kJ/463 Cals (22%)

Protein: 19g (38%)

Fat: 24g (34%)

Sat fat: 15g (63%)

Carb: 38g (12%)

Sugar: 5g (6%)

Fibre: 10g (33%)

Sodium: 86mg (4%)