This Springy Miso Dal is a protein and fiber packed spring dinner recipe. It is made in one pot in about 30 minutes making it the ideal easy to make weeknight meal. This is by no means a traditional dal recipe but it is packed with spring and umami flavors.
I love a good lentil recipe. For more yummy lentil recipes try my greek lentil meatballs or my roasted red pepper dahl.
Why you'll love this recipe
- Cozy + nourishing. It is warm, comforting, and packed with spices that feel grounding without being too heavy.
- High in protein + fiber. It is made with red lentils and bone broth, making it filling, balanced, and satisfying.
- One pot + simple. It comes together in one skillet with minimal prep and pantry-friendly ingredients.
- Friendly for a variety of diets. It is naturally vegan and gluten-free, so it works well for different dietary preferences and restrictions.
Ingredients
- Olive oil — used to sauté the vegetables and build the base of flavor
- Tomato — adds acidity to the recipe
- Scallions — add a mild onion flavor and freshness throughout the dish
- Garlic — brings depth and savory richness
- Dried red lentils — the protein-packed base that cooks down into a creamy texture
- Carrots — add natural sweetness and balance the spices
- Celery — adds subtle savory depth and structure
- Curry powder — provides warmth and classic curry flavor
- Cayenne — adds a touch of heat that you can adjust to taste
- Cumin seeds — bring earthy, slightly smoky depth
- Coriander seeds — add brightness and a light citrusy warmth
- Black pepper — enhances and rounds out the overall flavor
- Lime juice — adds acidity to balance the richness of the coconut milk
- Broth of choice — helps cook the lentils and adds flavor (bone broth adds extra protein)
- Coconut milk — creates a rich, creamy base
- Miso paste — adds umami depth and saltiness
- Water — mixed with miso to create a smooth slurry and prevent clumping
- Fresh dill — adds a bright, fresh finish that lightens the dish
Instructions
Step 1
Cook veggies and aromatics.
Step 2
Add remaining ingredients and simmer.
Step 3
Add toppings, serve and enjoy.
Substitutions
- Scallions - this can be subbed with yellow onion
- Dried red lentils - this can be subbed with green or brown lentils (cook time will increase and texture will be less creamy)
- Curry powder - this can be subbed with a mix of turmeric, cumin, and coriander
- Cumin seeds - this can be subbed with ground cumin
- Coriander seeds - this can be subbed with ground coriander
- Lime juice - this can be subbed with lemon juice
- Broth - this can be subbed with vegetable broth
- Coconut milk - this can be subbed with light coconut milk
- Fresh dill - this can be subbed with cilantro or parsley
Storage Instructions
You can store the extra dahl in a sealed container in your fridge for up to 4 days.
Recipe FAQ
Do I need to soak red lentils?
I personally don't, but if you wanted to cut down on cooking time you could.
Is this recipe vegan?
Yes, as long as you use vegetable broth it is vegan.
Can I freeze dal?
Yes I think so.
Recipe Pro-Tips
Use bone broth for extra protein.
Adjust cayenne based on your spice preference.
Other one pot dinners to try
If you try this Springy Miso Dal, please leave me a rating and review on this blog post. This is the best way to support me!
Tag me on Instagram so I can repost you!
Springy Miso Dal
This Springy Miso Dal is a flavor, protein and fiber packed dinner recipe that is made in one pot in less than 30 minutes.
Equipment
- 1 skillet
Ingredients
- 1-2 tablespoons olive oil can sub butter or any neutral oil
- 1 bunch scallions - finely chopped reserve some for topping
- 4-5 cloves garlic - minced
- 1 cup dried red lentils
- 1 cup finely chopped carrots from about 2 medium carrots
- 1 cup finely chopped celery from 2-3 stalks
- 1 teaspoon curry powder
- ¼-1/2 teaspoon cayenne
- 1 teaspoon cumin seeds
- pinch black pepper
- 1 teaspoon coriander seeds
- juice from 1 lime
- 2 ½ cups broth of choice I used bone broth for extra protein
- 1 medium tomato - cubed
- 15 oz can coconut milk can use full fat or lite
- juice from 1 lime
- 3 tablespoons miso paste + 3 tablespoons water mixed into a slurry**
- ½ cup finely chopped dill
optional toppings and sides
- yogurt swirl*
- additional chopped scallions
- cracked black pepper
- toasty bread or naan
- additional fresh chopped dill
Instructions
- Add oil to a skillet over medium heat. Add scallions, carrots and celery. Cook for 5 minutes. Add garlic, cumin, coriander, curry powder, cayenne and black pepper. Cook for another 5 minutes.
- Add all remaining ingredients to the skillet. Stir to combine. Bring to a boil and then lower to a simmer. Simmer for 15-20 minutes, stirring occasionally, until cooked through.
- Turn of heat, add your favorite toppings and sides and dig in.
Notes
*I mixed a little greek yogurt and water and swirled on top for aesthetics.
**Simply mix together the miso paste and water using a fork or whisk in a small bowl. This prevents the miso from clumping up.
Nutrition
Calories: 511kcalCarbohydrates: 43gProtein: 22gFat: 31gSaturated Fat: 23gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 599mgPotassium: 1002mgFiber: 19gSugar: 7gVitamin A: 6065IUVitamin C: 15mgCalcium: 103mgIron: 7mg
Tried this recipe?Let us know how it was!
Nina says
I had never tried recipes with miso before, but this one really sursprised me. It was delicious and I can only recommend it.