A campaign from Partnership for a Healthier America

Heavenly Carrot Coconut Dal with Rice

  • 30 minutes
  • Serves 4

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  • 1 small onion
  • 1 carrot
  • 2 garlic cloves
  • 2 Tbsp vegetable oil
  • 4 tsp curry powder
  • 1 cup dried red lentils
  • 1 can tomato sauce (8 oz)
  • ½ can coconut milk (13.5 oz)
  • 1 tsp salt
  • 2 tsp sugar
  • 1 cup steamfresh brown rice

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Recipe created by Genuine Foods, a proud PHA partner developing thoughtful recipes and nutritious meal kits for the Pass the Love w/ Waffles + Mochi campaign.

Explore how a blend of herbs and spices can elevate humble ingredients to a vibrant Indian inspired dish that makes a comforting meal when served with rice or quinoa. Because they are “split” into smaller pieces, red lentils cook much faster and are creamier than the more familiar brown or green lentils.


Make Coconut Dal


Small dice the onion and carrot, and mince the garlic.


In a medium sized pot, heat vegetable oil over medium high heat. Add diced onion and minced garlic cloves. Saute for 3-4 minutes or until vegetables become translucent and aromatic.


Stir in curry powder and cook for about 1 minute or until you begin to smell the curry powder. Add lentils, tomato sauce, coconut milk, salt, sugar, diced carrot and 2 ½ cups of water. Stir to combine, and bring curry to a boil.


Once it reaches a boil, reduce the curry to a low simmer and cook lentils uncovered for 25-30 minutes, stirring frequently, until the water is absorbed and the lentils are soft and tender.

Make Rice


If cooking rice with a rice cooker, rinse and drain the rice with water 2 times, then add the rinsed rice with 2 cups of water. Cook according to the manufacturer’s instructions for brown rice.


If cooking on the stovetop, rinse and drain the rice with water 2 times, then combine the rinsed rice with 2 cups of water in a small to medium sized pot. Bring to a boil uncovered and then immediately reduce to medium-low. Cover with a lid and cook for 30 minutes, or until water is absorbed. Turn off the heat, and allow rice to rest for another 5 minutes. Remove the lid, and fluff rice with a fork.


You completed Heavenly Carrot Coconut Dal with Rice.

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