Roasted Carrot Dal

with brown rice, soy yogurt & lime
icon 45 min
Roasted Carrot Dal © foodspring

Roasting carrots with whole spices and coconut oil adds pops flavour to each mouthful of this delicious carrot dal. Serve with some soy yogurt and coriander on top for freshness and a side of rice too. Adding coconut flakes to the carrots in the final moments of roasting makes them crisp up providing a lovely textural contrast to the creamy lentil dal.


4 Persons


  • 1 tbsp
    Coconut oil
  • 400 g
    carrots, cut into 1cm thick coins
  • 1 tsp
    black mustard seeds
  • 1 tsp
    cumin seeds
  • 1 tsp
    coriander seeds
  • 1 pinch
  • 40 g
    flaked coconut (or shredded/desiccated coconut)


  • 1 tbsp
    Coconut oil
  • 1
    onion, peeled, diced
  • 4 cloves
    garlic, crushed
  • 2 tbsp
    grated ginger
  • 1 x 400g tin
    peeled plum tomatoes
  • 2 tsp
    ground cumin
  • 1 tsp
    ground coriander
  • 0.5 tsp
    ground turmeric
  • 0.5 tsp
    chilli powder (or to taste)
  • 400 g
    dried split red lentils, rinsed
  • 1 litre

To serve:

  • 180 g
    unsweetened Greek-style soy yogurt
  • 1 handful
    Fresh coriander, chopped
  • 600 g
    cooked brown basmati rice
  • 4
    Lime wedges, for squeezing


  • 1

    Place 1 tbsp of the coconut oil into a roasting dish and into the oven for a few minutes into melted. Add the carrots and the mustard seeds, cumin seeds, coriander seeds and a pinch of salt to the dish. Toss together to combine. Roast for 30-40 minutes until soft. Sprinkle the flaked coconut over the carrots and return to the oven for 2-4 minutes, until the coconut is lightly golden and fragrant. Remove from the oven and set aside.

  • 2

    Heat the remaining coconut oil in a medium pot over a medium heat. Add the onions and cook for 10 minutes until turning golden. Add in the ginger and garlic and stir for 1 minute. Pour in the tomatoes, ground cumin, ground coriander, turmeric and chilli powder. Cook until the tomatoes have reduced down to a thick paste.

  • 3

    Add the rinsed lentils, water and a good pinch of salt. Stir and then bring to the boil. Turn down to simmer for 20-30 minutes, adding more water if needed, until the lentils are soft. Stir in the garam masala then taste and season with salt, if needed.

  • 4

    Serve the dal with the roasted spiced carrots, coconut flakes, soy yogurt and coriander on top, with rice and lime wedges on the side.

  • 1
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Recipe Overview

Total time
45 min

Nutritional value, per portion

564 kcal