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Golden Red Lentil Curry Dal | Vegan Value Meal



January is the perfect time to lean into warm, nourishing meals that help reset your body without sacrificing flavor. This Golden Red Lentil Curry Dal is a comforting Vegan Value Meal that’s protein-packed, anti-inflammatory, and feeds a family of four for under $20—proof that healing, plant-based meals can also be affordable and satisfying.


🛒 Grocery List (with approximate prices):

  • Red lentils (2 lbs) – $3.50

  • Yellow onion (2) – $1.50

  • Garlic (1 bulb) – $0.75

  • Fresh ginger – $1.00

  • Canned coconut milk (2 cans) – $4.00

  • Canned diced tomatoes (1 can) – $1.25

  • Basmati rice (2 lb bag) – $3.00

  • Fresh cilantro (optional) – $1.25

  • Lemon (1) – $0.75


Estimated Total: $17.00


📌 Grocery Price Disclaimer:These prices are based on average costs and may vary depending on your location and store. The goal of Vegan Value Meals is to show how affordable plant-based eating can be with simple, accessible ingredients.


🔪 Kitchen Tools Needed:

  • Large pot or Dutch oven

  • Cutting board

  • Sharp knife

  • Wooden spoon

  • Measuring cups & spoons


🍽️ Serving Size: Serves 4 | ⏱️ Prep Time: 10 minutes | 🔥 Cook Time: 30 minutes



🌿 Ingredients:

  • 2 cups red lentils, rinsed

  • 1 tablespoon olive oil or avocado oil

  • 1 medium onion, diced

  • 4 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 1 teaspoon turmeric

  • 1½ teaspoons curry powder

  • 1 teaspoon cumin

  • ½ teaspoon smoked paprika

  • Salt & black pepper, to taste

  • 1 can diced tomatoes

  • 2 cans coconut milk

  • 1½ cups water or vegetable broth

  • Fresh lemon juice (to finish)

  • Chopped cilantro (optional)


📝 Instructions:

  1. Heat oil in a large pot over medium heat. Add diced onion and sauté for 4–5 minutes until soft.

  2. Stir in garlic and ginger; cook for 1 minute until fragrant.

  3. Add turmeric, curry powder, cumin, smoked paprika, salt, and pepper. Stir well to toast the spices.

  4. Pour in diced tomatoes, coconut milk, and water or broth. Mix to combine.

  5. Add rinsed red lentils and bring to a gentle boil.

  6. Reduce heat to low, cover, and simmer for 20–25 minutes, stirring occasionally, until lentils are soft and creamy.

  7. Finish with fresh lemon or lime juice and adjust seasoning as needed.

  8. Serve warm over basmati rice or with flatbread.


Why You’ll Love This Recipe:

✅ Budget-friendly and feeds a family for under $20

✅ High in plant-based protein and fiber

✅ Anti-inflammatory spices perfect for January

✅ Easy to digest and great for meal prep

✅ Comforting, flavorful, and beginner-friendly


This Golden Red Lentil Curry Dal is exactly the kind of meal we love to kick off the year with—simple ingredients, soulful flavor, and nourishment that supports better health and a better life. Pair it with rice, share it with family, and enjoy knowing that eating well doesn’t have to be expensive.


 
 
 

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