Ethiopian Lentil Dhal Curry Recipe

Name: Ethiopian Lentil Dhal Curry
Prep time: 17 min
Cook time: 20 min
Total time: 37 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 300 g dry red split lentils (1 1/2 cups); 15 ml olive oil (1 tbsp); 150 g yellow onion (1 medium); 15 g garlic (3 cloves); 15 g fresh ginger (1 tbsp); 15 g berbere spice blend (1 1/2 tbsp); 5 g ground turmeric (1 tsp); 400 g canned chopped tomatoes (1 can); 900 ml vegetable broth (3 3/4 cups); 120 g spinach (4 cups); 6 g fine salt (1 tsp); 15 ml lemon juice (1 tbsp)

Prep: 17minCook: 20min4 servingsMedium405 cal / servingIndian

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A delicious Ethiopian Lentil Dhal Curry packed with 23g of protein per serving and just 405 calories. This medium recipe is ready in 37 minutes and perfect for weight-loss, muscle-gain.

Ingredients

400g protein of choice
2 tbsp cooking oil
2 cups vegetables
1 cup grain or base
3 cloves garlic
Seasoning to taste
Salt and pepper
Fresh herbs for garnish

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 6 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 5 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 405 kcal

Protein: 23.4g

Fat: 5.5g

Carbs: 67.2g

Fiber: 12g

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