Instant Pot Creamy Coconut Red Lentil Dal
A comforting, fragrant Indian red lentil soup cooked in coconut milk and warm aromatic spices. Rich in plant protein and gentle fiber, this quick family dish yields six hearty servings.
Prep
10 min
Cook
15 min
Total
25 min
Makes
6 servings
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Press the Sauté function on the Instant…
- 01
Press the Sauté function on the Instant…
Press the Sauté function on the Instant Pot and adjust to medium heat.
Tap card to mark done - 02
Add the minced garlic and grated ginger…
Add the minced garlic and grated ginger to the pot with 2 tbsp of water (or oil if preferred) and sauté for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Stir in the ground cumin
Stir in the ground cumin, ground turmeric, and garam masala, cooking for 30 seconds to bloom the warm spices.
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Pour in the rinsed dry red lentils
Pour in the rinsed dry red lentils, full-fat coconut milk, sea salt, and 3 cups of water (720ml), stirring well to ensure no lentils stick to the bottom of the inner pot.
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Secure the Instant Pot lid
Secure the Instant Pot lid, turn the pressure release valve to Sealing, and cook on High Pressure for 5 minutes.
Allow: 5 minutes
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Allow the Instant Pot to naturally release…
Allow the Instant Pot to naturally release pressure for 10 minutes, then carefully quick-release any remaining pressure.
Allow: 10 minutes
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Remove the lid
Remove the lid, stir the dal thoroughly to reach a thick, velvety consistency, and season with extra sea salt if desired.
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Ladle into six bowls and serve hot
Ladle into six bowls and serve hot. Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
Ready when: everything is assembled and ready to enjoy
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