Red Lentil Dip

Lentil Dip - Curried Tomato Dal

This flavorful Red Lentil Dip is a wonderful appetizer version of Indian Dal dishes. Great for dipping flat bread triangles or veggie sticks.
Course Appetizer
Cuisine Indian
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 10
Calories 106 kcal
Author Recipe printed with permission from Nourish by Nettie Cronish and Cara Rosenbloom RD.


  • 2 Tbsp (30 mL) extra virgin olive oil
  • 2 garlic cloves minced
  • 1 sweet onion finely diced
  • 1 cup (250 mL) dried red lentils
  • 2 cups (500 mL) water
  • 2 tsp (10 mL) curry powder
  • 5 1/2 oz (160 g) tomato paste
  • 1 tsp (5 mL) brown sugar
  • 1/2 tsp (2 mL) sea salt
  • 1/2 cup (125 mL) 2% Greek yogurt
  • 1/2 tsp (2 mL) garam masala


  1. In a medium-sized pot over medium heat, heat oil. Add the garlic and onions and cook for 5 minutes or until softened. Stir in lentils, water, curry powder, tomato paste, sugar and salt. Cook for 20–25 minutes or until lentils are soft.
  2. Add yogurt. Stir well.
  3. Remove from heat and stir in the garam masala. Sprinkle with cilantro. Serve warm immediately, or refrigerate and serve cool.

Recipe Notes

**From Regina: When I made the recipe on my gas stove, the water evaporated pretty quickly before softening the lentils. So whenever the lentils got too dry, I added a little extra water and continued cooking until the lentils softened.

Nutrition Facts
Lentil Dip - Curried Tomato Dal
Amount Per Serving
Calories 106 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 0.5g3%
Sodium 120mg5%
Carbohydrates 15g5%
Fiber 4g16%
Sugar 4g4%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.