Red Lentil Dhal with Apricots

Lentil Dahl - An Apple a Day

Red Lentil Dhal would have to be one of my favourite vegetarian meals. It’s quick and simple, and makes for the perfect lunch or dinner during the week (when time is precious!).

Dhal itself can be a little bland for some, so I’ve added some dried apricots to this dish and the flavour pops! If you’re buying dried apricots, please ensure they are sulphite free.


  • VERSATILE – Lentils can be substituted into virtually any minced meat dish with little to no fuss.
  • PLANT BASED PROTEIN – They are a great source of plant based protein (approximately 18g per 1 cup) however should always be paired with something like rice to boost your essential amino acid intake.
  • FIBRE – Lentils contain approximately 15g fibre per cup! Fibre is essential for maintaining a healthy gut microbiome, ensuring we have a healthy bowel movement AND managing healthy hormone levels. With a large proportion of Australians (and other Western populations) eating far less than the RDI of fibre daily, we need to start looking for creative ways to boost our intake!

Remember, lentils are best served soaked in order to boost the nutrient quantity of the humble legume itself (see here).

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Lentil Dahl - An Apple a Day

Red Lentil Dhal with Apricots

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  • Total Time: 45 minutes
  • Yield: 4 people 1x


A delicious vegetarian dinner option rich in fibre, vegetarian protein and nutrients. 


Units Scale
  • 3 sprigs coriander, chopped
  • 2 tsp. cumin seeds
  • 2 tsp. mustard seeds
  • 3 garlic cloves, crushed
  • 3 cm ginger, peeled and grated
  • 1 brown onion, finely chopped
  • 30 g olive oil
  • 1 tsp. Garam Masala
  • 2 tsp. turmeric powder
  • 1/2 tsp. chilli powder (adjust to taste)
  • 400 ml chicken or vegetable stock
  • 400 ml full-fat coconut milk
  • 230 g red lentils
  • 350 g tomatoes, chopped
  • 12 dried apricots (sulphite free preferred)
  • 1 lime, juiced
  • sea salt and pepper to taste


  1. Place the chopped coriander root, cumin seeds, mustard seeds, crushed garlic, ginger and brown onion in a large pot. Add the olive oil and saute for 3-5 minutes or brown onion has softened. 
  2. Add garam masala, turmeric and chilli powder. Further sauteeing for another 5-3 minutes. 
  3. Add stock, coconut milk, lentils, tomatoes and apricots. Bring to boil and then reduce heat, allowing to simmer for 15 minutes.
  4. Add lime juice and reserved coriander, cooking for 5 minutes. Serve whilst hot. 
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: gluten free, Main Course

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Meet Alyse

I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.