Indian Takeaway: Gluten & Dairy-Free Red Lentil Dal

Looking for that perfect comfort food that you can make quickly after work? Then look no further than this gluten and dairy-free lentil dal. It will give you that instant sense of comfort from your first bite. From the warming Indian spices, the rich tomato sauce and the filling red lentils, this recipe will take you on a journey to India. Plus, it's cheap, easy to make, and delicious, making it likely to become a staple in your repertoire.

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Ingredients you'll need

I always recommend using the best quality ingredients and shopping seasonally. Luckily, this recipe can be made any time of the year thanks to using a lot of food cupboard staples. It also means that it's a cheap dinner for those weeks when you want to make your budget stretch. But I always like to remind you, if cooking gluten-free for anyone with Coeliac disease, check the ingredients label before using them as gluten can sneak into recipes when you least expect it. Below is each ingredient you will need:

• Neutral Oil - Any cooking oil works in this recipe from vegetable oil to coconut oil. I stay away from olive oil or expensive finishing oils as we only need to to fry the onions and garlic. Plus the spices will overpower any expensive oils. Traditionally you could use ghee if your not on a dairy-free diet.

• Ginger - Fresh or frozen, for those that don't cook with ginger often. Frozen has become a game changer, it's tastes delicious, you'll always have it to hand and it won't go bad in a few weeks.

• Garlic - I love garlic, and the more, the better. You can never have too much of a good thing, and I feel garlic compliments the blend of ginger, chilli's and spices perfectly.

• Birds-eye chilli - I only use birds-eye (Thai chillies) in this recipe as I love spicy food. Depending on your spice tolerance, I recommend using 1-2 small chillies, either red or green. For those who don't have a heat tolerance, it's best to remove the seeds.

• Cumin seeds - Any store bought cumin seeds will work, the newer the packet the more pungent the flavour but they will still tastes good after months in your food cupboard.

• Turmeric - Ground turmeric will help intensify the colour and is packed with health benefits.

• Paprika - I love garlic, and the bigger the clove, the better. You can never have too much of a good thing, and I feel garlic compliments butternut squash perfectly.

• Cinnamon - I love garlic, and the bigger the clove, the better. You can never have too much of a good thing, and I feel garlic compliments butternut squash perfectly.

• Dried coriander - Even if you're not the biggest fan of coriander, I often find that dried coriander has a different flavour profile to fresh. Plus, it help create a balanced dal.

• Dried red chilli - Dried red chilli helps to add depth of flavour to this dish, you can omit if you not a fan of heat or use an milder dried chilli such as an ancho chilli.

• Curry leaves - This will add a distinct punguent flavour that helps cut through the richness of the dal and create an overall balanced dish. Either fresh or dried will work but fresh will obviously intensify the dish.

• Red lentils - Red lentils work best in this dish as they brake down quicker and give the dish a beautiful colour. You can alternatively use yellow split pea lentils, however, I find this have a bit more a bit to them and take longer to cook, meaning you might have to increase the stock quantity.

• Gluten-free stock - Homemade chicken stock will keep you fuller for longer or homemade vegetable stock will create more depth but store-bought stock cubes also work in this recipe. Obviously, the dal will taste better with homemade stock. But not all of us have the time to make stock every time. If you decide to use store-bought, I highly recommend Kallo organic vegetable stock. It's dairy and gluten-free, plus it tastes delicious.

• Chopped tomatoes - Any tinned chopped tomatoes will do, don't worry about buying an expensive brand, gluten-free food is already pricy and you won't taste the difference in this dal.

• Coconut yoghurt - Coconut yoghurt helps bring extra protein into the dish while cutting through the chilli heat. Also, the coconut yoghurt flavour compliments the spice blend perfectly and it's perfect for those with dairy or soya intolerances. Alternatively, if you don't have any allergies you can use a dairy or soya based yoghurt.

• Gluten-free naan bread - In my opinion, you can't have a dal without a naan bread to clean your bowl with but for those watching the calories, the naan bread is optional.

Frequently Asked Questions

Got a question that isn't answered below? Feel free to send me an email, or drop a comment in the comments section below the recipe. I try my best to get back in touch with everyone, as I want you to keep making delicious gluten-free meals.

Can I make this dal gluten-free?

Great news, most dal's are gluten-free as Indian cuisine is great for those on a gluten-free diet. So that means this recipe is 100% gluten-free alongside all our other recipes! That why we're called proudly gluten-free, ensuring you make gluten-free food to be proud off.

Can I make this dal dairy-free?

While most lentil dal's are gluten-free, not all are dairy-free but this recipe is. Thanks to using coconut yoghurt and swapping out traditional cooking ingredient ghee for a neutral cooking oil. We managed to make this recipe 100% dairy-free without losing any flavour.

Why doesn't this red dal have onions? Can I add them?

Most dal recipes contain onions but this one doesn't due to onion occasionally causing household members digestive issues. If you want a more traditional gluten-free Indian dal with the onions, I suggest cooking your onions over medium heat for 10-20 minutes until soft and translucent before adding the ginger and garlic, then following the recipe as normal.

Is this recipe FODMAP safe?

No, while it doesn't contain onion, a key ingredient that avoided on FODMAP diets. It does contain garlic and lentils which can cause issues for those on a FODMAP diet. It's best to avoid this recipe all together if following a strict FODMAP eating plan.

Can I make this Indian dal recipe vegan?

Of course, just use a vegetable stock instead of the chicken stock to make it 100% vegan.

How do I store this gluten-free dal?

Once the red lentil dal has cooled down, put it into an airtight container and place it in the fridge. It will last in your fridge for 3-5 days. When you are ready to eat it. Place the dal in a microwavable safe container and reheat on full for 3-5 minutes, stirring halfway. Or pour back into a saucepan over the stove and reheat at a moderate temperature for 5-10 minutes, stirring frequently. Ensure your soup is piping hot before eating. Cooking times will vary from household to household.

Can I freeze this Indian dal?

Yes this red dal is safe to freeze. Allow it to cool before putting into an airtight container and place it in the freezer. It will last in your freezer for 3-6 months. When you are ready to eat your soup, defrost thoroughly for a few hours or overnight, then reheat using the above method.

Recipe

Here's the recipe for my gluten and dairy-free lentil dal.

Serves: 2-4

Prep time: 20 minutes

Cook time: 40 minutes

Ingredients

• 2 tbsp of neutral oil

• 4 garlic cloves, minced

• 2 tsp fresh or frozen ginger, minced

• 2 tsp cumin seeds

• 1 tsp turmeric

• 1 tsp paprika

• 1/2 tsp cinnamon

• 1 dried chilli

• 1 tsp dried coriander

• 5 curry leaves

• 1 cup red lentils

• 900ml vegetable or chicken stock

• 1 can chopped tomatoes

• Pinch of salt and pepper to season

• Coconut yoghurt to serve

• Gluten-free naan bread to serve (optional)

Method

1. Heat oil in a saucepan over medium-high heat.

2. Add the garlic and ginger, fry until soft.

3. Add in your cumin seeds until the start to release there aroma about a minute.

4. Next, bloom your spices: turmeric, paprika, and cinnamon with the garlic, ginger and cumins seeds.

5. Once the spices are fragrant, throw your dried chilli, dried coriander, and curry leaves into the pan stir for 30 second to lightly toast the chilli.

6. Stir in your red lentils until evenly coated in the spices.

7. Pour in your stock and tomatoes, bringing to a boil then reducing to a gently simmer.

8. Simmer the dish until the lentil and tomatoes have started to break down, about 20 minutes.

9. Season to taste with salt and pepper towards the end of cooking.

10. Serve in a bowl, with a dollop of coconut yoghurt and a side of naan bread.

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For more gluten and dairy-free soup inspiration, visit proudlyglutenfree.com