Coconut Masoor Dal

Yellow coconut daal in a bowl with chili drizzle


People who suffer from gut issues are sometimes told that they shouldn’t eat any form of bean, lentil, or legume because of their phytic acid content and the impact that would have on your gut.

But here is the thing, if you take time to properly prepare your beans and cook them well, they become way less disruptive, if at all.


  • 2 tbsp coconut oil
  • 4 cloves garlic, sliced
  • 3-inch piece ginger, sliced
  • 1 yellow onion, diced
  • 1/2 tsp turmeric
  • 2 tsp cumin
  • 1 tsp coriander powder
  • 1/2 tsp cayenne pepper (or to taste)
  • 1 can of diced tomatoes (tomato sauce works too)
  • 1 tsp tomato paste
  • 1 cup red split lentils (masoor dal)
  • 1 can of coconut milk
  • 2 cups vegetable broth
  • 2-3 cups spinach, chopped
  • 1 tbsp lemon juice
  • Salt & pepper to taste
  • Ri’s Garlic Chili Oil for garnish


    1. Rinse lentils and soak overnight. If not do so for a minimum of 1 hour. 
    2. Heat oil in a large pot. Add onions, ginger, garlic, and stir-fry until onions are slightly browned and translucent.
    3. Add all your dry spices including salt & pepper. Let your spices (masala) roast for about 2 minutes for a nice aroma.
    4. Add diced tomatoes and tomato paste. Continue to cook until the spices have infused with the tomatoes. 
    5. Add coconut milk and vegetable broth into the pot and let simmer for a few minutes.
    6. Now add your red lentils. Cover and let it simmer for about half an hour. The lentils will get soft, and the dal will be thick.
    7. Last, add the spinach and lemon juice into the dal and let everything cook together for another 5 minutes.
    8. Serve with white/cauliflower rice, or quinoa. It's straight-up delicious as a lentil soup as well!
    Tags: chili, recipe

    Leave a comment