Lentil and Kale Dal

Ali Segersten
Vegan Lentil and Kale Dal

Lentils are what we make for dinner if I have not planned ahead of time to soak beans or buy ingredients for a meal. Lentils are inexpensive and cook quickly without the need for soaking. However, if you are gluten-sensitive or celiac, there is one thing you need to know about lentils. They are often cross-contaminated with gluten grains. 

We have found that the contamination is not happening in the bulk bins, it happens before the lentils arrive to the co-op. The best thing to do is to sort through them and pick out the gluten grains then rinse them thoroughly and proceed with the recipe. One of those grains in a pot of soup can adversely affect someone with gluten issues for weeks or more. You can either remove the grains or remove lentils from your diet to avoid possible cross-contamination. If you are gluten-sensitive be sure to include this very important step before preparing lentils! 

I love making lentil soups and dals for dinner served over brown rice. These are easy to make and the ingredients are inexpensive. Use an Instant Pot to get dinner on the table even faster! 

Recipe from our Meal Planner

Lentil and Kale Dal

Lentil and Kale Dal Vegan
Servings
6
Cook Time
55 minutes
Prep Time
15 minutes

I add kale to everything because it's such a nutrient dense green leafy vegetable and I grow it almost year-round in my gardens. Of course, you could add spinach, chard, broccoli leaves, or any other green you have on hand. You can also add diced zucchini, diced carrots, and whatever vegetables you like to this. I like to keep it simple, this way I can prepare it in 10 minutes or less then walk away from it while it is simmering on the stove. Serve dal with a dollop of Spicy Peach Chutney and cooked Sticky Brown Rice.

Tip

Lentils are often cross-contaminated with gluten grains. Be sure to sort through the lentils before you use them and pick out any grains, then rinse thoroughly in a fine-mesh strainer.

Ingredients
2 tablespoons extra virgin olive oil
1 small onions finely diced
2 tablespoons finely chopped fresh ginger
2 teaspoons ground cumin
2 teaspoons turmeric powder
1½ teaspoons garam masala
¼ teaspoons cayenne pepper (optional)
2½ cups French lentils sorted and rinsed
6 cups water
4 cups chopped kale
1½ teaspoons sea salt
1 handfuls chopped cilantro
Directions
  1. Heat a 6-quart pot over medium heat. Add the olive oil. Then add the onions and sauté for 6 to 7 minutes.
  2. Then add the ginger and spices; sauté a minute more.
  3. Then add the lentils and water; cover and simmer for 40 minutes.
  4. Add the kale and the salt, stir, and simmer uncovered for about 10 minutes to cook the kale and reduce the liquid. Continue cooking if you like your dal thicker.
  5. Turn off heat and add the cilantro. Serve over rice or quinoa.

Slow Cooker Directions

  1. Add all ingredients except for the kale and cilantro to a 4-quart slow cooker. Cover and cook on LOW for 8 hours, or on HIGH for 4 hours.
  2. Then stir in the kale and cilantro, cover and let cook on HIGH for another 10 minutes or so. Serve. 

Note: I like to add 1/4 teaspoon of cayenne for my taste but two of my children find this too spicy. They prefer it when I add 1/8 teaspoon or less. 

Use this recipe in our Meal Planner

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Posted In
cross-contamination elimination diet gluten-free how to's kale lentils main dishes quick meals recipe
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About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

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