This is a simple curry dish you can make for lunch or dinner.  It takes about 30 minutes to cook.  Root vegetables help with grounding and balancing Vata dosha so it is an especially nice dish for the winter.  I’ve added potatoes and carrots in this recipe.  Beets, parsnips or other root vegetables along with acorn, butternut or kobocha squashes are other good options.

Curry spices are comforting, nourishing and healing.

Eating this dish with white or brown basmati rice creates a nutritionally balanced meal with complete protein.

Red Lentil Vegetable Curry by Betty Brown          PRINT RECIPE

  • 3 tsp. ghee
  • 1/2 red onion,diced
  • 2-3 cloves garlic, minced
  • 1 tsp. ground coriander
  • 1 tsp. ground turmeric
  • 1/2 tsp. ground cumin
  • 1/4 tsp. ground black pepper
  • 1/4 tsp. cinnamon powder
  • 1 Tbsp. Mild Masala powder
  • 1 tsp. salt (add to dish a pinch at a time)
  • 3/4 cup red lentils, rinsed, soaked for 20 minutes (may substitute with split mung beans if experiencing Vata imbalance)
  • 3-3.5 cups liquid (bone broth, vegetable broth or water)
  • 2 med. red potatoes, unpeeled, scrubbed and diced
  • 1 med. carrot diced
  • 1 small zucchini diced
  • 1/2 tsp. lime zest
  • 1/2 yellow, orange or red sweet bell pepper,diced
  • 2 cups greens -yarugula, spinach or collard greens 
  • cilantro leaves
  • lime


  1. Heat up ghee in a medium sized pot.  
  2. Add coriander, turmeric, cumin, black pepper, cinnamon, and Mild Masala powder then sauté for 7 seconds being careful not to burn spices.  
  3. Add diced red onion and garlic.  Sauté for 3-5 minutes until onions are soft.  
  4. Add salt a pinch or two at at time. 
  5. Add red lentils and sauté for a minute. 
  6. Add liquid of choice, then add potatoes, carrots, zucchini, and lime zest. 
  7. Cook on medium heat until red lentils and potatoes are soft, and liquid has thickened. 
  8. Add greens that have been cut into small pieces plus sweet bell peppers.  
  9. Cook for another 3-5 minutes, making sure not to overcook greens.  Taste and add salt as needed.  
  10. Serve over cooked brown or white basmati rice. Garnish with cilantro and a squeeze of fresh lime juice.  


Mild Masala Spice Recipe 

2 Tbsp.  coriander seeds

1 Tbsp.  cumin seeds

1 Tbsp.  cardamom seeds

1 Tbsp.  whole black peppercorns

1 tsp. fennel seed

1/2 tsp. mustard seed

1/2 teaspoon whole cloves

1 Tbsp.  ground paprika

2 Tbsp.  ground turmeric



Heat  bay leaves, cumin seeds, coriander seeds, cardamom pods, whole peppercorns, cloves, fennel seeds, and  mustard seeds in a medium skillet (cast iron works best) over medium-high heat, stirring often, until the cumin becomes brown, about 2 to 3 minutes. Transfer to a spice grinder or coffee mill, then add ground paprika and ground turmeric.  Grind all spices until powder fine. Store in an airtight container for up to 5 months.