Warming Tomato & Lentil Dal
A comforting tomato lentil dal of masoor dal tempered with cumin, garlic and turmeric, bringing protein, iron and fibre to an everyday meal with rice.
- Iron source
- High fibre
- Vegetarian
Why you'll love this
Soft masoor dal with a sizzling cumin, garlic and tomato tadka, the kind of everyday dal that tastes like home. Spoon it over rice for a simple, comforting dinner.
Good for: Lunch · Dinner · Comfort food · Batch cooking · Pregnancy
Total Time
40 min
Serves
4 people
Calories
310 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Protein16 g
- Iron4.2 mg
- Folate140 mcg
- Fibre11 g
Why it can be useful during pregnancy
Dal and rice is an easy everyday meal in pregnancy, and masoor dal brings plant protein, iron and plenty of fibre in one pot. The tomatoes in the tadka add a little vitamin C, which helps your body use the iron from the lentils.
Protein
Masoor dal gives about 16 g of protein per bowl, helping build your baby's growing tissues. Eaten with rice, it becomes a complete, satisfying plate.
From: masoor dal
Iron
Masoor dal is a source of plant iron, which helps make haemoglobin in red blood cells. Cooking it with tomatoes puts some vitamin C in the same meal, which helps absorption.
From: masoor dal, tomatoes
Fibre
Lentils are naturally high in fibre, which helps keep bowel movements regular when pregnancy hormones slow digestion. Drink extra water on dal days.
From: masoor dal
Folate
Red lentils add folate, which helps the body make new cells; a daily katori of dal quietly adds to your folate intake.
From: masoor dal
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 1 cup split red lentils (masoor dal)
- 2 tomatoes, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tsp cumin seeds
- 1 tsp turmeric
- 1 tbsp ghee or oil
- 3 cups water
- Fresh coriander to garnish
Easy substitutions
ghee → sunflower or rice bran oil
Makes the dal dairy-free and vegan; the recipe already allows oil.
How to make it
- 1
Rinse lentils and add to a pot with water and turmeric.
- 2
Simmer for 25 minutes until soft, stirring occasionally.
- 3
In a separate pan, heat ghee and crackle the cumin seeds.
- 4
Sauté onion and garlic until golden, then add tomatoes.
- 5
Stir the tempering into the cooked lentils and simmer 5 minutes.
- 6
Garnish with fresh coriander and serve with rice.
Pregnancy-friendly tips
- Season with iodised salt when you add the tadka; the ingredient list leaves salt out, but dal needs it.
- Squeeze half a lemon over your bowl for extra vitamin C to help with the plant iron.
- On heartburn days, have a smaller bowl earlier in the evening, at least 3 hours before bed, and go easy on chilli.
Safety note
Contains: Milk
Frequently asked questions
Is this dal okay if I have gestational diabetes?
Lentils are a slow-release food and pair carbohydrates with protein and fibre. Keep the rice portion modest, or try brown rice or roti, and check portions with your dietitian.
Can I make a big batch?
Yes. The dal keeps in the fridge and freezes well; reheat it until steaming hot and add a splash of water if it has thickened.
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