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Instant Pot Vegan Lentil Dal

Kelsey Russell-Murray · August 30, 2020 · Leave a Comment

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Every Sunday, I take time to prep our lunches for the upcoming week. I find it a massive pain in the ass every single week. I find it challenging to think of new ideas for meals I want to eat for an entire week, that keep well, and are tasty and delicious. But if I don’t meal prep, I regret it for the entire week. So (almost) no matter what, I get it done. 

This instant pot vegan lentil dal is one of my favourite meal prep recipes. Prepared in a pressure cooker, it’s quick and easy, keeps well all week long and provides tons of fiber. My favourite kind of recipe! 

The base of this rich and creamy dal is made from lentils, curry paste and coconut milk. Onion and garlic provide savoury flavour and tomatoes provide acidity. 

I hope you love this instant pot vegan lentil dal! It’s:
  • Rich
  • Satisfying 
  • Filling 
  • Fiber-rich 
  • & Delicious! 

This recipe makes a perfect choice for meal prep for lunches for the week, or an easy weeknight dinner. 

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Instant Pot Vegan Lentil Dal

Instant pot vegan lentil dal on plate with brown rice
Print Recipe

Without fail, every time we eat at an Indian restaurant, I order dal. This Instant Pot dal comes together with minimal effort and offers a serious dose of flavour and nutrition. I serve it over brown rice or with whole wheat naan bread. You could also thin it out with some extra water and eat it as a soup! 

  • Author: kelseyrussellmurray
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Entrée, Soup
  • Method: Pressure Cooker, Stovetop
  • Cuisine: Vegan, Gluten-Free
  • Diet: Vegan

Ingredients

Scale
  • 1 yellow onion, diced 
  • 2 Tbsp coconut oil 
  • 3 Tbsp curry paste
  • 2 cups (500ml) full fat coconut milk 
  • 2 cups (500ml) low sodium vegetable broth 
  • 1 large can (796ml) low sodium canned diced tomatoes 
  • 2 cups (400g) green lentils
  • 1 tsp sea salt

Instructions

  1. Add the onion and oil to instant pot and turn on ‘sauté’ function. Sauté for 4-5 minutes.
  2. Add minced garlic and curry paste to onions and sauté for another 1-2 minutes.
  3. Add lentils, coconut milk, broth and canned tomatoes to instant pot. Turn pressure cook on high and set to 10 minutes. Make sure valve is pushed to sealing! 
  4. When pressure cooking is finished turn valve to venting for 5 minutes to release steam. Stir thoroughly and let sit for 5-10 minutes to thicken. 
  5. Serve over brown rice or with naan bread!

Stovetop Directions:

If you do not have a pressure cooker you can easily make this recipe on the stovetop. After sautéing onions, garlic and curry paste in a large pot add lentils, coconut milk, broth and canned tomatoes and bring to a boil on medium-high heat. Once boiling, reduce heat to low and simmer uncovered for 30-40 mins, until lentils are soft. Season with salt and pepper and enjoy!

Notes

Nutrition information is a rough estimate based on calculations using specific products, and without optional ingredients. 

Keywords: vegan, plant based, gluten-free, lentils, dal, Indian, pressure cooker, instant pot

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Tag @guthealthydietitian on Instagram and hashtag it ##plantpoweredgut

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Filed Under: Gut Health Recipes, Nutrition Articles Tagged With: dal, indian, instant pot, lentil, plant based, pressure cooker, vegan

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Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

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Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
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• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
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• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

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I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

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The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

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