Searching for a meal prep dish that’s colourful, flavourful, and packed with protein? Look no further. This spicy one-pot lentil and chickpea dahl ticks all the boxes.
This tasty recipe gives you a high-protein vegan meal that's easy to prep, budget-friendly, and genuinely satiating.
Made with protein-rich lentils and chickpeas, warming spices, and fresh ingredients, this comforting Indian-inspired dish makes a great option for busy weeks. Whether you're a long-time plant-based eater or simply want to reduce your meat intake, this meal makes eating vegan easy and delicious.
It’s quick, requires minimal cleanup, and tastes even better the next day, making it ideal for meal prep and batch cooking.
- What is Lentil Dahl?
- Why Lentils & Chickpeas Make A High-Protein Vegan Meal
- Is Lentil Dahl Good for Meal Prep?
- Variations and Add-Ins
- Tips for Making the Best One-Pot Lentil Dahl
- What to Serve With Lentil Dahl?
- Spicy One-Pot Lentil & Chickpea Dahl Recipe
- FAQs
- Additional High-Protein Vegan Recipes
What is Lentil Dahl?
Dahl is a traditional Indian lentil-based stew made with pulses, spices, and aromatics like garlic, ginger, and onions. The word “dahl” (also spelled dal) refers to dried lentils or legumes, as well as the dishes made from them. Typically eaten with rice or flatbread, it’s one of the most popular dishes in Indian cuisine.
While classic versions often focus on one type of lentil, many modern variations, including this one, combine lentils with other legumes like chickpeas for added texture and protein.
The result is a thick, comforting, deeply spiced dish that’s naturally vegan and incredibly nourishing.
Why Lentils & Chickpeas Make A High-Protein Vegan Meal
If you’re trying to incorporate more vegan, protein-rich meals into your routine, legumes are one of the smartest places to start.
Both lentils and chickpeas are:
Naturally high in plant-based protein
Rich in fibre
Packed with iron and essential minerals
Budget-friendly and accessible
Cooked lentils provide around 18 grams of protein per cup, while chickpeas offer roughly 14-15 grams per cup. Combined, they create a balanced, satisfying base for a vegan dish that keeps you full for hours.
That’s why this recipe works so well for meal prep, active lifestyles, and anyone looking to increase plant-based protein intake without relying on processed alternatives.
Pulses like lentils and chickpeas create one of the most affordable and accessible ways to build vegan, high-protein meals using whole foods.
Is Lentil Dahl Good for Meal Prep?
Absolutely. This recipe is perfect for meal prep. It’s easy to make, requires minimal cleanup, and is packed with fibre, protein, and essential vitamins.
Because it’s made with lentils and chickpeas, it holds its texture well in the fridge and actually tastes even better the next day as the spices deepen.
To meal prep this dish:
Allow it to cool completely before storing
Divide into airtight meal prep containers
Store in the fridge for up to 3 days
Freeze individual portions for longer storage
It reheats beautifully and pairs well with rice, quinoa, or roasted vegetables.
Variations and Add-Ins
- Take out the spice: If you’re not big on spice, replace with your preferred seasonings.
- Vegan meat alternatives: Add tofu, seitan, or jackfruit to give this dish a meaty consistency.
Tips for Making the Best One-Pot Lentil Dahl
- Rinse your lentils: Give the lentils a good rinse before cooking to ensure there are no stones.
- Get the texture right: You want to cook the lentils until soft but not mushy.
- Use fresh ingredients: Fresh ingredients make all the difference when it comes to flavour.
What to Serve With Lentil Dahl?
If you're looking for some extras to complement your dahl, there are plenty of simple options that enhance the flavour and complete the dish.
Rice is the usual go-to accompaniment to dahl, but there are other delicious additions you can try:
- Squeeze in fresh lemon juice for some zing.
- A handful of chopped fresh coriander leaves for fragrance and vibrant colour.
- Soft, warm naan to mop up the sauce.
- Leafy greens like spinach or kale for some extra nutrients.
Spicy One-Pot Lentil & Chickpea Dahl Recipe
Servings: Serves 3
Prep time: 10 minutes
Cook time: 50 minutes
Ingredients
- 1 tsp. coconut oil
- 2 brown onions
- 1 2/3cup canned chickpeas
- 1head broccoli
- 1 vegetable stock cube
- 4cloves garlic
- 1/2 tsp. turmeric
- 1/2 tsp. ground cumin
- 1tbsp. medium curry powder
- 3/4cup canned chopped tomatoes
- 1cup puy lentils
- 1 tsp. black pepper
- 1cup basmati or long-grain white rice
- Half lemon
Instructions
Add the coconut oil into a large saucepan over a medium heat. Once melted, add the onions and fry for 3-4 minutes, stirring occasionally. Add the drained chickpeas and broccoli and brown for 3-4 minutes. In a separate bowl, dissolve the stock cube in two cups of boiling water. Set aside.
Add the garlic, turmeric, cumin, and curry powder to the frying pan and cook for another minute while stirring. Pour the stock into the saucepan along with the chopped tomatoes.
Add the lentils and black pepper, stir, and turn the heat low. Cover and simmer for 30-35 minutes, until the lentils are tender but still have a little bite.
While waiting for the lentils, cook the rice according to the packet instructions.
Once the lentils are cooked, squeeze in lemon juice and divide the dahl between meal prep containers alongside a portion of rice.
Store in the refrigerator for up to three days. To reheat, microwave for four minutes on high, stirring once after three minutes. Allow to stand for a minute before serving.
| calories 504 kcal |
| totalFat 6g |
| totalCarbohydrates 83g |
| protein 28g |
FAQs
How much protein is in lentil dahl?
Lentils and chickpeas are both rich in plant-based protein, making this dish naturally high in protein. A single serving provides about 28g of protein, depending on portion size.
Is lentil dahl healthy?
Yes. Lentil dahl is rich in plant-based protein, fiber, iron, and essential nutrients. Because it’s made with whole-food ingredients like lentils, chickpeas, spices, and vegetables, it’s a nourishing and balanced meal option.
Should I soak the lentils ahead of time?
You don't have to soak your lentils ahead of time. If you prefer, you can simply sift through the dry lentils to remove any rocks or stones before cooking them.
What kind of lentils are used in this dish?
This lentil dahl recipe uses puy lentils, but any type of lentils will work well.
What’s the difference between lentil dahl and curry?
Lentil dahl is a specific type of dish made primarily from lentils or other split pulses, simmered with spices, garlic, and aromatics until thick and hearty.
Curry is a broader term that refers to a wide range of spiced dishes, which can include vegetables, legumes, meat, or fish, and often has a thinner, sauce-like consistency.
In short, all dahls can be considered curries, but not all curries are dahls. Because this recipe is built around lentils and chickpeas as the main ingredients, it’s classified as a dahl.
Can I freeze lentil dahl?
Yes, lentil dahl can be easily frozen. Simply place it in a freezer-safe container once it has completely cooled.
How long can I freeze lentil dahl?
This dish can be stored in the freezer for up to three months.
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