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5 from 1 vote

Red Lentil Dal with Poached Eggs and Yogurt Sauce

This recipe is fresh, healthy, and bursting with flavor. Make for an impressive brunch or dinner. Even though it seems like there are a lot of steps, this recipe is easy is made in different parts, so while one part is cooking you can prepare the other!
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Dinner
Cuisine: Indian
Servings: 8 servings
Calories: 422kcal
Author: Elizabeth Lindemann


  • 2 cups red lentils rinsed
  • 5 cups water
  • 1 onion diced
  • 1 tablespoon fresh minced ginger
  • 4 cloves garlic minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon ground turmeric
  • 1 teaspoon curry powder
  • 1/8 teaspoon cayenne pepper
  • 2 cups basmati rice
  • 8 eggs
  • 1 cup plain yogurt
  • 1/2 cup diced cucumber
  • 2 tablespoons finely chopped cilantro
  • 1 tablespoon white vinegar plus 1 teaspoon for poaching eggs
  • extra-virgin olive oil
  • salt and pepper to taste


  • Saute dry rice with 1 tablespoon of olive oil on high heat in medium pot for approximately 2 minutes until toasted. Add 3.5 cups water and 1 teaspoon salt, bring to a boil, cover, and simmer until cooked (approximately 30 minutes).
  • Meanwhile, toast cumin seeds in a dry large pot for approximately 1 minute or until fragrant, swirling as you toast. Remove and place in a small bowl or plate and mix with tumeric, curry powder, and cayenne.
  • Saute onion and ginger in 1 tablespoon of olive oil until softened. Add garlic and saute for one more minute or until fragrant.
  • Add spice mixture and lentils; stir until coated.
  • Add 5 cups water, bring to a boil, and simmer until lentils soften, approximately 15 minutes. Add salt to taste when they finish cooking.
  • Meanwhile, mix cucumbers, vinegar, cilantro, and yogurt together in a small bowl. Season with salt and pepper to taste.
  • When you are ready to serve, poach eggs by simmering water and 1 teaspoon vinegar in a non-stick skillet. Crack eggs individually in a measuring cup or custard cups, stir water to swirl, and drop eggs one at a time into the water. Cook for about 3 minutes or until whites are set and yolks are still runny.
  • Serve by layering rice, lentils, poached egg(s), yogurt sauce, and fresh cracked pepper in a bowl.


  • Freezer directions: The lentil dal freezes beautifully in an airtight container for up to 6 months. Just defrost and reheat on the stove when you are ready to eat!
  • The provided nutrition information does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. Feel free to calculate it yourself using this calculator or by adding the recipe to Yummly.


Calories: 422kcal | Carbohydrates: 68g | Protein: 22g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 168mg | Sodium: 91mg | Potassium: 639mg | Fiber: 15g | Sugar: 3g | Vitamin A: 305IU | Vitamin C: 4mg | Calcium: 113mg | Iron: 5mg