Dairy-Free, Entrée, Gluten-Free, Meal Prep, One Pot Dish, Vegan, Vegetarian

Hearty Vegetarian Indian Dal


Mmmm, I love curry. There’s something about the spice seasonings and the heat that continually draws me in. For my love of curry and Indian food, I actually hadn’t heard of dal until I stumbled on Half Baked Harvest‘s version when I saw her Instagram post. Obviously enticed, I saved the recipe for the perfect time. I like making big batch meals and ones that are meatless. This Butternut Squash Tomato Indian Dal is just that; it’s cozy, spicy, hearty and filling. I served the dal with half of my two-ingredient flatbread because the Greek yogurt in the bread cut the spice of the dal and complimented it nicely.

Ingredients (serves 4).

  • 1 T light olive oil
  • 1″ ginger root, peeled and minced
  • 2 t minced garlic
  • 2 T curry powder
  • 1/2 t red pepper flakes
  • 3½ c water
  • 1 T tomato paste
  • 1 c red lentils
  • 1 package (12 oz) heirloom cherry tomatoes, halved/quartered
  • 2 c butternut squash, cubed
  • 1/4 c cilantro, loosely chopped
  • Salt to taste


  1. In a large pot, heat oil over medium heat. Once hot add ginger and garlic and sauté for 1-2 min.
  2. Stir in curry powder and red pepper flakes so a thick paste forms. Stirring constantly and once fragrant about 1-2 min, carefully and slowly add in water.
  3. Mix in butternut squash, tomatoes, tomato paste and lentil. Bring to a boil and then reduce to a simmer. Continue simmering covered for 20-30 min or until squash is tender, tomatoes burst and lentils are cooked.
  4. Season with salt to taste and stir in chopped cilantro.
  5. Dish up 1¼ c of dal and serve with naan or half a piece of my two-ingredient flatbread (both optional). Garnish with extra cilantro.
  6. Enjoy!

Adapted from Half Baked Harvest‘s “Harvest Tomato and Butternut Squash Dal.”

Nutrition for 1¼ c.
280 calories  •  6 g fat (19%)  •  41.9 g carbs (61%)  •  13.2 g protein (20%)  •  10.2 g fiber  •  14.2 g sugar
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.



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