Gluten-Free Weeknight Red Lentil Dal with Raita

Why You’ll Love This Recipe

• Fast and comforting: red lentils cook in under 20 minutes for an easy weeknight dinner.
• Balanced plate: aromatic dal over fluffy basmati rice with cooling cucumber raita.
• Gluten-free friendly: made with naturally gluten-free ingredients and single-ingredient spices.
• Big flavor, simple pantry staples: turmeric, cumin, tomatoes, and ghee do the heavy lifting.

Grocery List

• Produce: 1 medium yellow onion, 1 head garlic, 1 thumb-sized piece fresh ginger, 1 medium cucumber, 1 lemon or lime, fresh cilantro, fresh mint
• Dairy: Plain yogurt (ensure gluten-free labeling), ghee
• Pantry: Red lentils, basmati rice, canned diced tomatoes, ground cumin (GF), ground turmeric (GF), ground coriander (GF), Kashmiri or mild chili powder (GF), cumin seeds (GF), fine sea salt, black pepper, GF vegetable broth (optional)

Full Ingredients

Red-Lentil Dal

• 2 tbsp (28 g) ghee
• 1 medium yellow onion, finely chopped (about 1.5 cups / 200 g)
• 4 garlic cloves, minced
• 1 tbsp (15 g) fresh ginger, minced
• 2 tsp ground cumin (gluten-free, single-ingredient)
• 1.5 tsp ground turmeric (gluten-free)
• 1 tsp ground coriander (gluten-free)
• 1/2 tsp Kashmiri chili powder or mild chili powder (gluten-free)
• 1 cup (200 g) red lentils, rinsed until water runs mostly clear
• 1 can (14.5 oz/410 g) diced tomatoes, with juices
• 2.5 cups (590 ml) water or gluten-free vegetable broth, plus up to 1/2 cup (120 ml) more as needed
• 1.25 tsp fine sea salt, or to taste
• 1 tbsp fresh lemon juice
• 2 tbsp chopped cilantro, plus more for garnish

Basmati Rice

• 1.5 cups (285 g) basmati rice
• 2.25 cups (530 ml) water
• 1 tsp fine sea salt
• 1 tsp neutral oil or a small knob of ghee (optional)

Cucumber Raita

• 1.5 cups (360 g) plain whole-milk yogurt (ensure gluten-free labeling; Greek or regular)
• 1 medium Persian cucumber (about 150 g) or 1/2 English cucumber (about 120 g), grated and squeezed dry
• 2 tbsp fresh mint, finely chopped
• 1 tbsp fresh cilantro, finely chopped (optional)
• 1/2 tsp ground cumin (gluten-free), ideally toasted and freshly ground
• 1/2 tsp fine sea salt, or to taste
• 1/4 tsp freshly ground black pepper
• 1 tsp lemon juice

Optional Tempering (Tadka) & Garnish

• 1 tbsp (14 g) ghee
• 1 tsp cumin seeds (gluten-free)
• 2 garlic cloves, thinly sliced
• 1/4 tsp Kashmiri chili powder or mild chili powder (gluten-free)
• Extra chopped cilantro, lime wedges, thin cucumber slices (for serving)

Step-by-Step Instructions

Step 1: Rinse and start the rice

Rinse the basmati rice under cold water, swishing with your fingers, until the water runs mostly clear (3 to 4 changes). Combine rice, 2.25 cups water, and 1 tsp salt in a medium saucepan. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 12 minutes. Turn off the heat and let stand, covered, for 10 minutes to steam. Fluff with a fork just before serving.

Step 2: Make the cooling cucumber raita

Grate the cucumber on the large holes of a box grater. Squeeze firmly to remove excess water. In a bowl, combine yogurt, cucumber, mint, cilantro (if using), ground cumin, salt, black pepper, and lemon juice. Stir until creamy, adjust salt to taste, and refrigerate until serving.

Step 3: Build the dal base

Warm 2 tbsp ghee in a medium pot over medium heat. Add the onion and cook, stirring, until soft and lightly golden, 6 to 8 minutes. Stir in garlic and ginger; cook 1 minute until fragrant. Sprinkle in ground cumin, turmeric, coriander, and chili powder; stir constantly for 30 seconds to bloom the spices.

Step 4: Simmer the lentils with tomatoes

Add the rinsed red lentils, diced tomatoes with juices, 2.5 cups water or gluten-free vegetable broth, and 1.25 tsp salt. Bring to a gentle boil, then reduce heat to low. Simmer partially covered, stirring occasionally, until the lentils are tender and starting to fall apart, 15 to 18 minutes. Skim any foam if desired.

Step 5: Adjust texture and brighten

The dal should be creamy and spoonable. If it’s too thick, stir in up to 1/2 cup hot water; if too thin, simmer uncovered for 2 to 3 minutes to reduce. Stir in lemon juice and 2 tbsp cilantro. Taste and adjust salt and lemon.

Step 6: Optional cumin-garlic tadka (tempering)

In a small skillet over medium heat, warm 1 tbsp ghee until shimmering. Add cumin seeds and sizzle 30 seconds. Add sliced garlic and cook, stirring, until just golden at the edges, 30 to 45 seconds. Remove from heat and immediately stir in the chili powder. Pour the sizzling tadka over the dal and swirl to distribute.

Step 7: Serve

Fluff the rice and portion into bowls (about 1 cup cooked rice per person). Ladle the dal over the rice. Add a generous spoonful of cucumber raita on the side. Garnish with more cilantro and a squeeze of lime if you like. Serve hot.

Pro Tips

• Rinse both rice and lentils thoroughly to remove starch and help the dal cook evenly without foaming over.
• Blooming spices in ghee is key: 30 seconds in hot fat unlocks deeper aroma and color.
• Texture check: whisk the dal vigorously for 10 seconds at the end to make it extra creamy without a blender.
• Use single-ingredient, gluten-free spices and certified gluten-free lentils if you are highly sensitive to cross-contact.
• Make the raita first so the flavors meld while you cook the dal.

Variations

• Dairy-free/vegan: Swap ghee for coconut oil or avocado oil; use coconut yogurt for the raita.
• Spinach dal: Stir in 4 cups baby spinach during the last 2 minutes of simmering until wilted.
• Creamy coconut: Add 1/2 cup full-fat coconut milk to the dal in the final 3 minutes for extra richness.

Storage & Make-Ahead

Dal keeps 4 days in an airtight container in the refrigerator and freezes up to 3 months. Rice keeps 4 days refrigerated; reheat with a splash of water, covered, in the microwave. Raita is best within 2 days; stir before serving. For meal prep, cook rice and dal ahead; make raita fresh or the night before.

Nutrition (per serving)

Approximate values with optional tadka: 560 calories; 21 g protein; 79 g carbohydrates; 15 g fat; 8 g fiber; 1580 mg sodium. Values will vary with specific products and salt preferences.