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Carrie's Daal
Rating (2 Rated)

For additional luscious creaminess, substitute the three cups water with two cups water and one 13.5 ounce can of coconut or lite coconut milk. Pair it with brown rice and you have a complete protein that includes all essential amino acids. Measurements of spices are provided, but the recipe is very forgiving if you are the “eyeballing” kind of chef!
serves 6


2 tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 teaspoon yellow mustard seeds
1 - 2 tablespoons curry powder
1 teaspoon turmeric
1 - 2 tablespoons ground cumin
A pinch of chili powder (optional)
A pinch of freshly ground nutmeg (optional)
1 medium carrot, sliced in rounds
1 cup red lentils, rinsed
3 cups water OR 2 cups water and 1 can coconut milk
Salt and pepper to taste

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  • I'm a dairy free recipe!
  • I'm a gluten-free recipe!
  • I'm a heart healthy recipe!
  • I'm a low sodium recipe!
  • I'm a vegan recipe!
  • I'm a vegetarian recipe!


  1. In a large soup pot or Dutch oven, heat olive oil over medium heat and sauté onion for two minutes.Add garlic and sauté, stirring and making sure garlic doesn’t burn.Add mustard seeds and sauté until seeds start to pop. Add remaining spices and carrot. If the mixture is too dry, add some more olive oil. You don’t want the spices to stick and burn.
  2. Add the rinsed lentils and stir to coat, about 1 minute.
  3. Add water and coconut milk if using, bring to a simmer and cover.
  4. Cook for 20 minutes, stirring occasionally until lentils are broken down. The daal will be thick and creamy.
  5. Add salt and pepper to taste at the very end when lentils are fully cooked.
  6. Serve over brown rice and garnish with chopped cilantro, toasted coconut or chopped cashews if you like.


Per serving: 169 calories, 5g fat, 1g sat fat, 22g carbohydrates, 10g protein, 43mg sodium, 11g fiber

Per serving (with lite coconut milk): 189 calories, 6g fat, 1g sat fat, 24g carbohydrates, 11g protein, 63mg sodium, 11g fiber, 87mg calcium


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