# One-Pan Coconut Dal with Poached Eggs

This One-Pan Coconut Dal with Poached Eggs recipe is as nourishing as it is delicious, packed with iron, protein, good fats & low GI, and is an affordable, healthy & easy meal perfect for mornings, lunch or dinner.

- Total time: 25 min
- Cuisine: Indian
- Category: Dinner
- Language: en

## Ingredients

- 2 tbsp olive oil
- 1 brown onion, finely diced
- 3 clove garlic, roughly chopped
- 1.5 cup red lentils
- 2 tbsp tomato paste
- 2 tbsp curry powder
- 1.25 L vegetable stock
- 200 ml coconut milk
- 150 g baby spinach
- 4 free range eggs
- Large handful picked coriander leaves, roughly chopped
- Low GI wraps
- pinch salt

## Instructions

1. Heat the olive oil in a large frying pan over medium heat.
2. Add the finely diced brown onion and roughly chopped garlic to the pan.
3. Add a good pinch of salt and cook, stirring often, for 2-3 minutes to wilt the leaves.
4. Add the tomato paste and red lentils, stirring them through and cooking for another 1 minute.
5. Pour in the vegetable stock and cook, stirring often, for 20-25 minutes until the lentils are creamy and softened.
6. Stir through 2/3 of the coconut milk and the baby spinach, cooking just to wilt the spinach.
7. Adjust the seasoning to taste.
8. Crack the 4 free-range eggs into the simmering dal.
9. Cover the pan and cook on a low heat for 6-7 minutes to cook the eggs to your liking.
10. Finish the dal with the remaining coconut milk and a large handful of picked coriander leaves, roughly chopped.
11. Serve with Low GI wraps if desired.

## Equipment

- large frying pan
- wooden spoon
- lid
- measuring cup
- plate
- fork

## Tips

- Adjust seasoning to taste.
- Cook eggs to your liking.
- Serve with Low GI wraps if desired.
- The recipe is packed with iron, protein, good fats & low GI.
- It is an affordable, healthy & easy meal perfect for mornings, lunch or dinner.
- Stir the lentils often while cooking for a creamy and softened texture.
- Cook the dal on low heat after adding the eggs to prevent overcooking them.
- Wilt the baby spinach by cooking it briefly before adding the eggs to maintain its freshness and nutrients.
- Garnish with the remaining coconut milk and coriander just before serving to enhance flavor and presentation.
- Ensure to cover the pan when poaching the eggs to steam them evenly and quickly.
- Ensure to stir the onion and garlic often to prevent burning and ensure even cooking.
- Add a good pinch of salt with the onion and garlic to help them wilt and bring out their flavors.
- Stir the tomato paste and lentils through for about 1 minute after adding them to toast the spices and enhance their flavor.
- Stir through 2/3 of the coconut milk before adding the eggs to ensure the base is creamy and flavorful.
- Serve immediately to enjoy the dal warm with perfectly poached eggs.
- The dal is perfect for meal prep, as it can be stored in the refrigerator for a few days.
- Reheat gently on the stove or in the microwave, adding a splash of water or stock if needed to loosen the consistency.
- The dal can be frozen for longer storage; thaw overnight in the refrigerator before reheating.
- You can customize the spice level by adding more or less curry powder, or by incorporating chili flakes for a spicier kick.
- Experiment with different greens like kale or Swiss chard instead of baby spinach for variety.
- For a richer flavor, you can use chicken or beef stock instead of vegetable stock, if not keeping the dish vegetarian.
- Serve with a side of rice or quinoa for a more substantial meal.
- A dollop of yogurt or a squeeze of lime can add a refreshing tang to the finished dish.
- Make sure the pan has a tight-fitting lid to properly poach the eggs.
- Use fresh, good quality eggs for the best poaching results, as older eggs tend to spread more.
- For easy cleanup, ensure the pan is non-stick or well-seasoned to prevent sticking of the lentils.
- Ensure the heat is at a medium level when cooking the onion and garlic to avoid burning and achieve a golden color.
- Don't overcrowd the pan when adding the eggs; if necessary, cook them in batches or use a larger pan.
- The consistency of the dal can be adjusted by adding more stock or water if it becomes too thick during cooking.
- Taste and adjust the seasoning throughout the cooking process, especially after adding the stock and coconut milk.
- If the dal is too thick, add more stock or water until desired consistency is reached.
- If the dal is too thin, simmer uncovered for a few more minutes to reduce.
- To ensure evenly cooked eggs, create small wells in the dal before cracking in the eggs.
- The dal can be made vegan by omitting the eggs and serving with tofu or tempeh.
- Ensure the lentils are fully softened before adding the spinach and eggs for a creamy texture.
- The freshness of the coriander is key to the final flavor, so add it at the very end.
- If using dried herbs, rehydrate them slightly before adding for better flavor distribution.

## Source

- Original video: https://www.facebook.com/reel/1412448873232134/
- Recipe page: https://www.cliprecipe.com/recipe/3aa6b8f3-298b-4f8c-a4ba-599262b0c1b4
- Extracted: 2025-07-04

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt