How to cook Red Lentils (Easy Curry Recipe)
This Sri lankan red lentil curry (also called Parippu Curry) is a recipe for when you are craving some creamy, spicy comfort food. As a bonus, red lentils (or red split lentils / dhal / masoor dal) is packed with protein and dietary fiber! In this recipe, red lentils are cooked with coconut milk and a mixture of spices, which results in a super creamy and spicy dish. It can be eaten with rice, tortillas, naan, bread or by itself (It is THAT good!!!). If you are in the mood for a mild red lentil dish, please check out my mild and creamy dhal curry.
I cannot promote this dish enough. Lentil curry is an inexpensive staple dish in Sri Lanka. However, this dish is not your basic lentil curry. It is super creamy and spicy with explosive flavors. This recipe makes 4-6 servings because you won’t be able to stop eating it . Of all the exotic and time consuming Sri Lankan dishes that I prepare for my friends, this is always their favorite!
So, if you are feeling tired, sad, or overwhelmed..or just want to make some easy comfort food to keep for days..look no further. This curry is the giant hug you need at the end of the day. Check out my recipe here or read on about the nutritional benefits of red lentils.
Red Lentils: A Nutritious and Versatile Ingredient for Your Kitchen
Red lentils are a popular ingredient in many cuisines around the world. They are a type of legume that is high in protein, fiber, and other essential nutrients. Red lentils are easy to cook and have a mild, nutty flavor that makes them a versatile ingredient in a variety of dishes.
One of the benefits of red lentils is their high protein content. They are an excellent source of plant-based protein, which makes them a great choice for vegetarians and vegans. In addition, red lentils are also rich in fiber, which can help promote digestive health and reduce the risk of certain chronic diseases.
Red lentils are also a good source of iron, folate, and other essential nutrients. Iron is important for healthy blood cells, while folate is essential for fetal development during pregnancy. Overall, red lentils are a nutritious and delicious ingredient that can be used in a variety of dishes, from soups and stews to salads and dips.
Nutritional Value of Red Lentils
Red lentils are an excellent source of nutrition, offering a wide range of essential nutrients that are important for maintaining good health. They are a low-fat, low-calorie food that is high in fiber and protein, making them an ideal choice for those who are looking to improve their overall health and wellbeing.
One cup of cooked red lentils contains approximately:
- 230 calories
- 18 grams of protein
- 40 grams of carbohydrates
- 1 gram of fat
- 16 grams of dietary fiber
Health Benefits of Red Lentils
Red lentils are a nutritious and versatile food that can provide a range of health benefits. They are a great source of protein, fiber, vitamins, and minerals, making them an excellent choice for anyone looking to improve their overall health and well-being.
Protein and Fiber
Red lentils are a rich source of both protein and dietary fiber. One cup of cooked red lentils contains approximately 18 grams of protein and 16 grams of fiber. This makes them an excellent choice for anyone looking to increase their intake of plant-based protein and dietary fiber.
Vitamins and Nutrients
Red lentils are also a great source of vitamins and nutrients. They are particularly high in iron, magnesium, zinc, and folate. These vitamins and minerals play an important role in many bodily functions, including the production of red blood cells, the maintenance of healthy bones and teeth, and the regulation of the immune system.
Iron: Red lentils are a great source of iron, which is important for maintaining healthy blood cells and preventing anemia.
Folate: Folate is essential for healthy fetal development and may help to prevent birth defects.
Magnesium: Magnesium is important for maintaining healthy bones and muscles, and may also help to reduce the risk of heart disease.
Zinc: Zinc is important for maintaining a healthy immune system and may also help to promote wound healing.
B Vitamins: Red lentils are a good source of several B vitamins, including thiamine, vitamin B6, and pantothenic acid.
Antioxidants
Red lentils are also rich in antioxidants, which help to protect the body against damage from free radicals. These free radicals can cause oxidative stress, which has been linked to a range of health problems, including heart disease and cancer.
Gut Health
Red lentils are an excellent source of dietary fiber, which can help to promote healthy gut bacteria. This can improve digestion and reduce the risk of gastrointestinal problems, such as constipation and irritable bowel syndrome.
Heart Health
Red lentils are also beneficial for heart health. They are high in potassium, which can help to lower blood pressure and reduce the risk of heart disease. They are also rich in folate, which has been shown to reduce levels of homocysteine, a compound that has been linked to an increased risk of heart disease.
Weight Loss
Red lentils are a great choice for anyone looking to lose weight. They are low in fat and calories, but high in protein and fiber, which can help to keep you feeling full and satisfied for longer. This can help to reduce overall calorie intake and promote weight loss.
Overall, red lentils are a nutritious and delicious food that can provide a range of health benefits. They are easy to prepare and can be used in a variety of dishes, making them a versatile addition to any diet.
Ways of Cooking Red Lentils
Red lentils are a versatile ingredient that can be used in a variety of dishes. They are commonly used in soups, curries, and salads. Red lentils cook quickly and have a mild flavor that pairs well with a variety of herbs and spices.
In soups, red lentils can be used as a thickener or as the main ingredient. They are particularly well-suited for lentil soup, which is a hearty and nutritious dish that can be made with a variety of vegetables and spices. Red lentils can also be used in curries, where they add texture and flavor to the dish. Curry powder, coriander, cumin, and turmeric are common spices used in lentil curries.
Red lentils can be cooked with garlic, ginger, and onion to add depth of flavor to the dish. Tomatoes and lemon juice can be added to give the dish a tangy flavor. Cilantro, parsley, and other herbs can be added as a garnish to add freshness to the dish.
Red lentils are a great option for vegan and vegetarian dishes. They are high in protein and fiber, making them a nutritious addition to any meal. They can be used as a substitute for meat in many dishes.
To cook red lentils, rinse them thoroughly and then add them to a pot of boiling water. Cook for 15-20 minutes, or until tender. Drain the lentils and use them in your desired recipe.
Overall, red lentils are a versatile and nutritious ingredient that can be used in a variety of dishes. They are easy to cook and pair well with a variety of herbs and spices.
Cooking Techniques for Red Lentils
Red lentils are a versatile and nutritious ingredient that can be used in a variety of dishes, from soups and stews to salads and curries. Here are some cooking techniques that can help you make the most of this ingredient:
Stove top Cooking
To cook red lentils on the stovetop, rinse them thoroughly and add them to a pot with water or vegetable broth. The ratio of lentils to liquid should be about 1:3. Add any aromatics you like, such as onion, garlic, ginger, or chili peppers, along with spices like cumin, coriander, or curry powder. Bring the mixture to a boil, then reduce the heat and simmer until the lentils are tender, about 20-30 minutes. Stir occasionally and add more liquid if necessary.
Instant Pot Cooking
To cook red lentils in an Instant Pot, rinse them and add them to the pot with water or broth. The ratio of lentils to liquid should be about 1:2. Add any spices or aromatics you like, such as turmeric, cumin, or mustard seeds. Close the lid and set the pressure cooker to high pressure for 10-15 minutes, depending on how soft you like your lentils. Allow the pressure to release naturally for 10 minutes, then use the quick-release valve to release any remaining pressure.
Shopping and Storing Red Lentils
When shopping for red lentils, it’s important to choose a reputable brand to ensure the quality of the product. Lentils can often contain stones or other debris, so inspecting the lentils before purchasing is recommended. Look for lentils that are uniform in size and color, and avoid any that have a musty or stale smell.
Red lentils can be found in most grocery stores, either in the bulk section or in pre-packaged bags. They are often sold in 1-pound or 2-pound bags, but can also be purchased in larger quantities for those who use them frequently.
When storing red lentils, it’s important to keep them in an airtight container in a cool, dry place. This will help prevent moisture from getting in and spoiling the lentils. If stored properly, red lentils can last up to a year.
If you’re unsure about how to cook red lentils, there are many recipes available online that can help you get started. Red lentils are a versatile ingredient that can be used in a variety of dishes, from soups and stews to salads and curries.
Overall, shopping for and storing red lentils is a simple process that can be easily incorporated into any kitchen. With a little bit of knowledge and preparation, anyone can enjoy the many benefits of this nutritious and delicious ingredient.
How to Cook a Sri Lankan Red Lentil (Parippu) Curry (Short Version)
To create this dish, onion, garlic, and green chilies are fried and then spices (red chili powder) added. The spices are cooked for 1-2 minutes to give a smoky flavor to the dish. Then the red lentils and coconut milk are added and cooked until the dhal is fully cooked. This results in spicy red lentil curry with a creamy texture (almost like a red lentil soup) flavored with spices and coconut milk.
What Ingredients do you need to cook red lentils into a delicious curry?
To cook this easy red lentil curry, you need the following ingredients (including curry spices) :
- Red lentils (also called masoor dal or parippu)
- Onions
- Garlic cloves
- Green Chili
- Coconut milk
- Curry leaves (optional)
- Turmeric
- Red Chilli powder
- Salt
Side dishes to Serve with this Sri Lankan Red Lentil (Dhal / Parippu) Curry
In Sri Lankan cuisine, red lentil curry is generally served on a bed of hot white rice. Since this red lentil curry is spicy, it pairs well with any mild or sweet dish. Other Sri Lankan side dishes you can serve with a parippu curry are:
- Beetroot Curry – This is a sweet Sri Lankan curry, and will pair well with the parippu curry
- Fried shrimp – Sweet and sour shrimp will pair well with this creamy red lentil curry
- Mallum/Sambola – Any side dishes cooked with using shredded coconut will pair well with this vegan curry. Try these cabbage leaf mallum, gotu kola mallum or pol sambola dishes. These side dishes are also vegan and will pair well to create a healthy, delicious meal.
- Appetizers – Add this tuna fish cutlets for a crispy addition to your meal! Or add an egg omelette for more protein.
The Creamiest, Spiciest Sri Lankan Dhal Curry
Ingredients
- 2 cups Dhal (Red split lentils) washed about 3 times
- 2 cups Water
- 3 cups Coconut milk
- 1/2 Red Onion
- 1/2 Jalapeno or 1 serrano pepper / thai chilli
- 3 Garlic cloves
- 1 tbsp Coconut oil
Roasted Seasonings
- 5 Dry chillies
- 1 tbsp Mustard seeds
- 1 tbsp Chillie powder
Curry Seasonings
- 2 tbsp Salt
- 2 tsp Chillie powder
- 1 tsp Turmeric
Instructions
- Heat coconut oil in a pan and add chopped onion, garlic and chillies
- Sautee for 5 mins until onions are slightly browned
- Add the dry chillies and mustard seeds to the pan (Roasted Seasoning)
- Cook for 5 mins until mustard seeds start popping
- Add 1 tbsp of chillie powder and cook for 30 seconds - 1 min. DO NOT cook for more time or chillie powder will get burnt
- Add the washed dhal, coconut milk, water and all seasoning under "Curry Seasoning"
- Cover pan and cook for 10 mins
- Open cover and cook for 10-15 mins, stirring constantly, until the curry thickens