Red Lentil Dahl (Dal) with Roasted Pumpkin – Vegan, GF, DF Recipe (2024)

The most AMAZING Red Lentil Dahl you’ll ever eat… A Pumpkin Dahl (Dal) recipe that is creamy, subtly spiced, flavoursome, easy to make and incredibly nutritious. It’s naturally gluten free and vegan too. (Easy to sub the pumpkin as required).

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The BEST Red Lentil Dahl with roasted Pumpkin or squash

I LOVE this Red Lentil Dahl with roasted pumpkin (or squash). Seriously… It’s the best red lentil dahl recipe I’ve ever made or eaten. Super-easy to make, it’s rich and creamy, full of flavour and subtly spiced. It’s also warming, filling, protein-packed and nutritious. What’s not to love?

What is Dahl?

Dahl is best associated with a bowl of deliciousness that hails from the Indian sub-continent. But as well as being the name of the dish itself, it is also the term used for the main ingredient it contains… dried pulses or legumes. For anyone unfamiliar, that basically includes lentils, beans and dried peas that can be cooked without having to soak or pre-cook.

Dahl the dish, is a popular staple served widely in India and Pakistan. Indeed, there are many regional forms and many flavour variations (often passed down from generation to generation). However, at its heart, it is a tasty, spiced curry made with split peas or lentils that are cooked and simmered until soft. The resulting Dahl has the consistency of a very thick soup. The particular dahl recipe shared here, uses split red lentils.

Different names, same dish… Red Lentil Dahl; Dal; Daal; Dhal; Masoor dal

Confusing though it may seem, Dahl (whether made with red lentils or not) has many spellings. Known as Dahl… Dal… Daal…Dahl and Masoor Dal, I cannot for the life of me find any reason why it has so many options. As far as I can tell, they are all pronounced the same. And thus, can only assume the differences come down to regional language. But if anyone out there can enlighten me, please leave a comment at the end of this post. It’s one of those endless semantic conundrums that create perplexity in my kitchen.

Why you’ll LOVE this Red Lentil Pumpkin Dahl

But back to this particular Dal recipe… The base is cooked with a combination of Indian spices, creamy coconut milk, stock, pumpkin puree and a little sun-dried tomato paste. I’ve also mixed through some perfectly roasted pumpkin (or squash) and some wilted spinach. It’s utterly delicious and without doubt, comfort food at its best. Here’s a few reasons why I think you’ll love it… It’s

• Pretty easy to make.
• Subtly spiced (definitely not too hot).
• A super-warming, tasty bowl of comfort food.
• Filling and sustaining.
• Makes a fantastic mid-week meal in itself, that can be served in loads of ways.
• Also, a yummy side dish as part of an Indian sharing meal.
• A great recipe for using up seasonal and Halloween Pumpkin.
• Versatile to switching the pumpkin in the recipe to alternative squashes and veg.
• Easy to batch bake and freeze for quick and easy meals of Red Lentil Dahl whenever you need it.

What can I use instead of pumpkin in this Red Lentil Dahl recipe?

Although I made my Red Lentil Dahl with roasted pumpkin, I appreciate that pumpkin is a very seasonal vegetable. Although (to be fair) the dish can easily be made with tinned pumpkin puree which is available all year. Nonetheless, it’s good to have a few pumpkinsubs in mind, so that it can be enjoyed regardless of the season. So, what are the options?

• The closest alternative is butternut squash or other squashes (such as acorn squash). Butternut squash is readily available in many parts of the world and is a close match for both the consistency and sweetness of pumpkin. It also roasts well in exactly the same way.
• Sweet potato isn’t too far behind, although the consistency is slightly more starchy and consequently, may need extra liquid or less potato to be used.
• Carrot also has a similar sweetness and can be both pureed for the main broth and roasted in chunks to mix with the final dish. And if you can’t be bothered to cook and puree carrots yourself, simply use a couple of pouches of carrot puree from the baby food aisle!

Is this Red Lentil Pumpkin Dahl (Dal) gluten free and safe for people with Coeliac Disease (Celiac Disease)?

Absolutely yes! My Pumpkin Dahl has no gluten-containing ingredients and is naturally gluten free. That means it is safe for people with Coeliac Disease (Celiac Disease). Nonetheless, it remains important to check the packets of all ingredients you use to be certain there is no risk of cross-contamination or hidden gluten.

In particular, for this recipe, the most likely contender for hidden gluten will be the stock cube, as some are made using wheat flour or barley. So, check this really carefully. But it’s a good idea to double check the lentils, spices and sundried tomato paste too, just in case.

Is this Red Lentil Dahl recipe dairy free and vegan?

Yes! My Red Lentil Dahl is also plant-based. And that means it’s dairy free and egg free too. So, it’s a PERFECT meal for all the gluten free vegans out there are well as anyone with a dairy/egg allergy. Or even if you’re just planning to try Veganuary next year 😄. It’s got a great nutritional profile with all the key requirements for a healthy and nutritious meal.

How to Cook Red Lentils for a Dahl Curry

If you’ve never cooked red lentils before and are a little bit wary because you’re not sure how, don’t panic. They really are simple.

There is no need to pre-cook them or even to soak them before adding to the pan. They will simply cook in the curry liquid as you go. But as with all grains that are to be simmered in liquid, it is important to ensure they are rinsed of any residues before cooking.

For this Red Lentil Dahl recipe, the lentils are added along with the stock, coconut milk and vegetable purée. Then… all that is required is a stir-through while bringing to the boil, before turning down to a simmer, popping the lid back on the pan and leaving to cook (with an occasional stir). The lentils will absorb all the yummy flavours along with most of the liquid and in just 10 to 15 minutes will be ready to scoff. How simple is that?!

How to roast pumpkin for pumpkin dahl

My recipe for dahl with roasted pumpkin uses pumpkin purée in the main dal-soup and this can either come from a can or can be home made. If making at home, simply steam some pumpkin before blending or mashing down into a smooth purée.

But my Red Lentil Dahl also has added roasted pumpkin for interest, bite and depth of flavour.

The easiest way to roast a culinary pumpkin is as follows:

1. Cut the pumpkin in half and scrape out the seeds and oogly fibres. Leave the skin in place.
2. Cut the de-seeded pumpkin into segments and place flesh side up in a roasting tin or on a baking tray.
3. Brush with a little olive oil and sprinkle with a little salt and pepper.
4. Pop in a hot oven at 200 C (400 F) and leave to roast for about 30 minutes until the flesh is soft and the edges are beginning to brown and caramelise.
5. Remove from the oven and cool, before separating the flesh from the skin with a sharp knife.
6. Now your roasted pumpkin is ready to add to the dahl.

See Also

Pumpkin Fudge Recipe (4 Ingredients)My Favorite Recipes of 2019Pumpkin Fudge Recipe (4 Ingredients)Vegan Sweet Potato Pie (Gluten-Free) - Rhian's Recipes

How long will Dal last and can I freeze it?

If stored in an airtight container in the fridge, Red Lentil Dahl will last for about 5 days and can be quickly reheated in the microwave or in a saucepan over the hob. However, it is also great for freezing. So, if you have any left over, or you want to batch-make for several meals, simply pop into freezer-safe portion-containers and freeze for up to 3 months.

When ready to eat, defrost and reheat in the microwave or in a saucepan.

How to Serve Red Lentil Dahl with (or without) Pumpkin or squash

You’ve made your delicious Red Lentil Dahl with roasted squash, but how do you serve it?

Actually, Dahl is a meal in itself, so feel free to grab a spoon and scoop away! But like any soup-type meal, it is particularly good when served with a side of bread. Given its Asian roots, I like to eat it with some delicious super-easy homemade gluten free Roti Soft Flatbreads, some Naan or some rustic Indian Flat Breads. They are all perfect for scooping the dal out of the bowl and the flavours pair perfectly. Alternatively, serve with some good old Vegan Wholemeal Bread. Or some gluten free Artisan Rolls.

But Red Lentil Pumpkin Dahl is also fabulous when served as part of an Indian ‘banquet’ curry night. Make a few different curry dishes (I recommend my Vegan Keema Matar, Saag Paneer and Peanut Butter Chicken Curry as good options), cook up some rice and flatbreads and invite round your favourite people.

Ready to make Red Lentil Dahl?

I think you’re going to love this dahl recipe. Or at least, I certainly hope you will.

If you do make it, don’t forget to let me know what you think. Equally, if you have any more questions, just shout and I’ll do what I can to help. You can get hold of me by leaving a comment at the bottom of this post, sending an email, or through social media. Find me onFacebook,Instagram,TwitterorPinterest. #glutenfreealchemist

Happy Cooking

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