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Easy Low Syn Red Lentil Dhal

May 4, 2017 18 Comments

3.1Kshares

Simple but delicious Low Syn Red Lentil Dhal – pure comfort in a bowl and a perfect recipe for freezing leftovers.

Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

One staple in my pantry is jars of lentils, I tend to have a few different varieties, mainly because they are super cheap and a great ingredient to have. They can replace ground meat in a variety of dishes and are perfect in one of my favourite type of meal – curries!!

It is probably not a huge surprise that I LOVE curry, you will find quite a few different recipes right here on the blog, when I say. a few, what I really mean is LOTS. A new curry recipe probably goes up on the blog at least once a month. I just can’t help creating new ones.

The great thing about curries is you can literally add anything to the pan with a few spices for a delicious meal.

Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

I am a definite meat eater, but occasionally I like and enjoy meat free meals and so lentils or beans are always the best ingredient to choose for a meat free curry, as along with some vegetables they will bulk out the dish to make it filling and satisfying.

 

Another thing I really love at the moment is my Instant Pot. Wondering what an Instant Pot is?

It is basically a 7in1 cooker, and it slow cooks, pressure cooks, sautés, has a setting for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

This is one of the best things I have bought and I use it almost daily in one way or another. Hey I even cook my boiled eggs in this – you should see how effortlessly they peel.

Check out my other: Instant Pot Recipes

Click here to read more about the instant pot on Amazon

Don’t worry though if you don’t own a instant pot, this Red Lentil Dhal can just as easily be made stove top.

Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

So today when I wanted a quick meal ready for lunch, it was the instant pot to the rescue – I just combined some lentils, leftover butternut squash, zucchini, the usual ginger and garlic, curry powder (keeping it nice and simple), stock and some coconut milk and in 10 minutes I had a delicious lentil dhal to enjoy with some steamed white rice.

I chopped the vegetables fine using the food processor bowl of my Nutri Ninja Complete Kitchen System with auto IQ technology. I love this blender and food processor. The auto IQ technology, means it blends or chops to a set pattern depending on what it is you are making. So cool!!!

Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

Really though you don’t even need the rice – this dhal is sooo good, you may just want to scoop it from the bowl with a spoon. That may well be me admitting I did exactly that.

If you a healthy extra b choice spare, some warmed pitta bread goes really well with this too, using the bread to scoop up mouthfuls of the dhal, the only problem there is, you may not have enough bread to scoop up all this amazing Red Lentil Dhal you will want to eat.

Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

For an SP day, try serving with this yummy Roasted Cauliflower Rice – cauliflower rice done this way, is so much more flavourful than microwaving and it is perfect alongside curries like this.

If you want to keep this syn free, you can skip the light coconut milk that I stir through at the end and instead spoon on some fat-free plain yoghurt. But for me, I LOVE the flavour and creaminess the coconut milk gives to this Red Lentil Dhal and the syns really are not too high when you divide into portions.


Looking for some other Lentil Dishes to try?

  • 4 Ingredient Quick Lentil Curry (Instant Pot)
  • Syn Free Chicken, Sweet Potato and Lentil Curry
  • Coconut Green Lentil Curry
  • Low Syn Lentil Curry (Instant Pot and Stove Top recipe)
  • Mexican Lentil Bake
  • Lentil Shepherds Pie
  • Lentil Bolognese
  • Roasted Butternut Squash and Lentil Curry
  • Syn Free Lentil Cheddar Bake
  • Aubergine, Courgette, Sweet Potato and Lentil Curry
  • Syn Free Spicy Carrot and Lentil Soup
  • Chicken and Lentil Soup
  • Syn Free Sweet Potato, Vegetable and Lentil Chilli
  • Spicy Tomato and Lentil Soup

with many more recipes in my FULL RECIPE INDEX – over 700+ amazing Slimming World Recipes and fully searchable by meal type, syn value, ingredient etc


 
 
Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS LOW SYN RED LENTIL DHAL?

  • Kitchen Scales
  • Measuring Spoons
  • Measuring Jug
  • Chopping Board
  • Santoku Knife (perfect knife for chopping veg)
  • Wooden Spoon
  • Deep Saucepan, or  Instant Pot

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Low Syn Easy Red Lentil Dhal | Slimming World

Low Syn Easy Red Lentil Dhal | Slimming World

Yield: serves 4
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes

Ingredients

  • 1 cup (180g) of dry red lentils
  • 1 onion, finely chopped
  • 250g(90z) butternut squash, finely chopped
  • 1 zucchini, finely chopped
  • 2 cloves of garlic, crushed
  • 1 tsp of fresh ginger, grated
  • 1 tbs of medium curry powder
  • 2 cups (480ml) of  vegetable stock
  • 1 cup (240ml) of light coconut milk - 7.5 syns
  • salt and black pepper
  • spray oil
  • fresh chopped coriander

Instructions

  1. Spray a deep pot over a medium high heat with spray oil.
  2. Add the onion and fry to soften.
  3. Add the garlic, ginger, zucchini and butternut squash and fry for a further 5 minutes. (add a little stock if it starts to stick)
  4. Add the curry powder and stir to coat.
  5. Add in the the red lentils and stock
  6. Bring to a boil and simmer for about 25-30 mins, until the lentils are softened and stock is pretty much all absorbed.
  7. Stir in the coconut milk and continue to simmer for about 5 mins - the dhal will become creamy and thickened.
  8. Season as needed, sprinkle with fresh coriander
  9. Serve and enjoy

Notes

This recipe is gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly

  • Extra Easy - 2 syns per serving
  • Green/Vegan - 2 syns per serving
  • SP - 2 syns per serving (serve with cauliflower rice)
  • WW Smart Points - 2

*suitable for freezing

Instant Pot - set to saute mode and follow first few steps 1-4, once you add lentils and stock, add lid, close valve and set for 10 mins manual (high pressure), do a quick release, set to saute mode again, and stir in coconut milk until thick and creamy.

Double ingredients to make a bigger batch if you want to freeze some portions.

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. 

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Nutrition Information:
Yield: 4 Serving Size: 1 serving
Amount Per Serving: Calories: 169Total Fat: 4.2gSaturated Fat: 3.1gSodium: 70.2mgCarbohydrates: 32gFiber: 11.9gSugar: 0.8gProtein: 9.5g

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© Siobhan (Slimming Eats)
Cuisine: Indian / Category: Main
Simple but delicious Low Syn Red Lentil Dhal - pure comfort in a bowl and a perfect recipe for freezing leftovers - gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly | www.slimmingeats.com

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

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Filed Under: 2 SP, 2+ syns, below 2 syns, butternut squash, by course, by ingredient, by type, dairy free, Extra Easy, Fakeaway, Freezer Friendly, gluten free, grains and legumes, Green, Indian, Instant Pot Pressure Cooker Recipes, Kid Friendly, lentils, lunch, main course, Meal in less than 30 mins, Recipes, SP friendly, Vegan, vegetables, Vegetarian, Weight Watchers Smart Points Recipes, zucchini

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Reader Interactions

Comments

  1. Moira Fox

    June 26, 2017 at 2:12 pm

    I made this in my slow cooker. I didn’t have any courgettes so substituted spinach.
    OH said it was absolutely delicious. It had loads of flavour, and was there any more?
    He was right, it was delicious. It was also cheap and easy to make. I served it with boiled rice.

  2. Shevy (Slimming Eats)

    June 26, 2017 at 8:20 pm

    Gotta love lentils right? So cheap but can be used in some really tasty meals.

  3. NeenyB

    January 28, 2018 at 9:54 am

    Made this today, very yummy comfort food..perfect on a rainy winters day. Thank you, love your page.

  4. Zoe

    February 21, 2018 at 8:50 am

    Do you know how many grams 1 cup of red lentils is at all? In the UK and not sure! Thanks:)

  5. Shevy (Slimming Eats)

    February 21, 2018 at 10:31 am

    Hi Zoe, if you have a measuring jug you can measure the lentils up to approx 240ml make on the jug 🙂 – I tend to use cup measurements as it’s so much quicker and easier than weighing everything.

  6. carrie

    May 29, 2018 at 7:25 pm

    Love this recipe, I left out onion and added spinach. It was very yummy! Freezes really well.

  7. Shevy (Slimming Eats)

    May 30, 2018 at 9:15 am

    Thanks for commenting Carrie – so glad you enjoyed it.

  8. Amy

    June 7, 2018 at 11:30 am

    Hi! I was wondering if you weren’t keen on using 2 syns for the coconut milk could you sub in ff natural yogurt or quark?

  9. Fiona Archibald

    June 7, 2018 at 11:56 am

    Does anyone find this absorbs the stock really quickly then sticks to their pan? I have it on pretty low for simmering but still seems to do this! Trying to cover it with a lid to keep moisture in. Otherwise it’s tasty!

  10. Shevy (Slimming Eats)

    June 8, 2018 at 11:35 am

    Hi Fiona, are you sure you have the ratio of red lentils correct? I make this regularly and don’t ever have that problem.

  11. Shevy (Slimming Eats)

    June 8, 2018 at 11:36 am

    You couldn’t certainly try, to be honest though you won’t get the same results as with the coconut milk.

  12. Fiona Archibald

    August 6, 2018 at 12:25 pm

    Hi yeah I use a cup measurement for lentils so think it’s the correct amount?? Just seems to absorb the water really quickly…

  13. Shevy (Slimming Eats)

    August 6, 2018 at 1:51 pm

    That’s definitely strange, not sure why it is doing that for you. A cup measurement is correct (just make sure it is level and not a heaped cup) I presume you are adding the correct ratio of liquid too? You can add in a little more water if needed to prevent this happening in future and just give it a stir every so often through the cooking to prevent any sticking.

  14. Sarah

    August 26, 2018 at 1:22 pm

    I love this dhal! I have made it so many times. I’ve also used korma powder and have substituted carrots for courgettes (which I prefer).

  15. Shevy (Slimming Eats)

    August 26, 2018 at 10:02 pm

    I am so happy to hear you love it, Sarah. It really is so versatile and can be swapped for various veg. Thanks for taking the time to comment.

  16. Lindsey Henshall

    October 8, 2018 at 6:35 am

    Made this a few time, absolutely delish

  17. Ann

    October 31, 2018 at 2:54 pm

    Such a quick recipe to make for a midweek family meal and I have leftovers for lunch too.

  18. Joy

    April 21, 2020 at 6:32 am

    Made this today and it was lush. Thank you so much for all your recipes

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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