Lentil dhal with hemp seeds – Indian classic in Polish

Red lentil dhal is one of those dishes that requires minimal ingredients while delivering maximum flavor. Hemp seeds subtly yet significantly enhance it: they complement the amino acid profile of lentils with missing sulfur amino acids, enrich the creaminess of the sauce with their fats, and add a nutty flavor that perfectly balances the spiciness of the spices. The entire dish is ready in 30 minutes, is vegan, and provides complete plant-based protein. I will show you how to make it step by step.

KEY INFORMATION
• Hemp seeds contain all 9 essential amino acids, filling the amino acid deficiencies of lentils (House et al., Food Chemistry, 2010).
• Red lentils contain about 25.5 g of protein per 100 g (dry weight) and cook in 18–20 minutes without soaking (USDA FoodData Central, 2023).
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 – close to the optimal level for humans (Callaway, Euphytica, 2004).
• 3 tablespoons of hemp seeds (30 g) provide about 9 g of protein, 14 g of fat, and 1.2 g of carbohydrates (USDA, 2023).

Why do hemp seeds pair well with lentil dhal?

Lentils and hemp seeds are a classic pairing for amino acid complementation. Red lentils are rich in lysine (about 1.6 g/100 g dry) – an amino acid that grains do not provide sufficiently. Hemp seeds, on the other hand, are rich in sulfur amino acids: methionine and cysteine, which lentils lack. House et al. (Food Chemistry, 2010) confirm that hemp seeds contain all 9 essential amino acids in proportions similar to the WHO reference protein.

The culinary effect is equally important. The fats from hemp seeds (about 49% of mass, mainly PUFA) combine with the creamy lentils to create a velvety texture without the need for adding cream or coconut milk. Callaway (Euphytica, 2004) indicates that the omega-6 to omega-3 ratio in hemp seeds is about 3:1 – optimal for an anti-inflammatory diet, close to the WHO recommendation (max 4:1). The nutty flavor of the seeds balances the spiciness of turmeric and cumin in a classic way.

From our experience, dhal with hemp seeds tastes distinctly better the next day. Overnight, the seeds release their fats into the sauce, thickening the dhal and intensifying the flavor. Intentionally prepare a larger portion – reheated hemp dhal is one of the best lunches from the fridge.

Nutritional values – what does this serving provide?

One serving of dhal (about 280 g) with red lentils and hemp seeds provides about 320–360 kcal, 19 g of protein, 10 g of fat, and 42 g of carbohydrates. The fiber from lentils and hemp seeds totals about 9 g per serving. Iron from lentils (about 3.3 mg/100 g dry) is better absorbed in the presence of vitamin C from tomatoes and lemon juice – a happy coincidence of ingredients.

Ingredients – what do you need?

Ingredients for 3–4 servings. Preparation time: 5 minutes. Cooking time: 25 minutes.

• 200 g of red lentils (dry)
• 4 tablespoons of hulled hemp seeds (about 40 g)
• 1 can (400 g) of diced tomatoes or 2 fresh tomatoes
• 600 ml of water or vegetable broth
• 1 large onion
• 3 cloves of garlic
• 1 teaspoon of grated fresh ginger (or 1/2 teaspoon of ground)
• 2 tablespoons of coconut oil, ghee, or olive oil
• 1 teaspoon of turmeric
• 1 teaspoon of cumin seeds
• 1 teaspoon of ground coriander
• 1/2 teaspoon of garam masala
• salt, pepper, lemon or lime juice
• fresh cilantro for serving
• basmati rice or naan bread for serving

How to prepare lentil dhal with hemp seeds – step by step?

Dhal is one of the simpler dishes in Indian cuisine. The key is to gradually build flavor: first the spices in fat, then the vegetable base, and finally the lentils. Hemp seeds come in as the last element.

Step 1. Sauté cumin and onion. In a deep skillet or pot, heat the oil over medium heat. Add the cumin seeds and wait 30 seconds – they will start to sizzle and flavor the fat. Add finely chopped onion. Sauté for 6–7 minutes until golden – don’t rush, caramelized onion is the flavor foundation of dhal.

Step 2. Add garlic, ginger, and spices. Add garlic and ginger to the browned onion. Sauté for 1 minute. Stir in turmeric, coriander, and a pinch of chili. Sauté while stirring for 30 seconds – spices release essential oils much more intensely in hot fat than those added to liquid. You may notice a distinct change in aroma.

Step 3. Add tomatoes and cook the base. Pour in the chopped tomatoes. Sauté for 3–4 minutes until the excess water evaporates and the sauce thickens slightly. The tomatoes will absorb the spices and become the flavor base for the lentils.

Step 4. Add lentils and cook. Rinse the lentils under cold water. Add to the pot, pour in water or broth. Stir, bring to a boil. Reduce heat, cover halfway, and cook for 18–20 minutes – the lentils will completely break down and create a creamy mass. Stir every few minutes.

Step 5. Add hemp seeds and season. Remove the pot from the heat or lower the flame. Stir in the hemp seeds gently. Season with salt, lemon juice, and garam masala. The consistency should be creamy, thick like a cream soup – if too thick, add 50–100 ml of water.

Tips and variations

Lentil dhal with hemp seeds is a recipe that can easily be adapted to the season and the contents of your fridge:

Tarka – heated oil with spices. Heat a tablespoon of ghee, sauté 1 teaspoon of cumin and 2 sliced garlic cloves until golden. Drizzle this over the finished dhal – the traditional tarka technique intensifies the aroma tenfold. Optionally, add 1/2 teaspoon of smoked paprika to the tarka.

Creamy version. Replace part of the water (about 200 ml) with coconut milk. The dhal will become creamier and milder in flavor – a good choice for those who are not fond of intense spices.

Vegetable version. Add 1 diced sweet potato (along with the lentils) or 100 g of spinach (during the last 2 minutes of cooking). Sweet potatoes will absorb the flavor of the spices, while spinach will add freshness and iron.

Also compare our recipe for curry with chickpeas and hemp flour – another vegan dish with hemp ingredients from the same family of Indian cuisine.

Frequently Asked Questions

Why do hemp seeds pair well with lentil dhal?

Lentils are rich in lysine but low in sulfur-containing amino acids. Hemp seeds perfectly complement this deficiency – they contain all 9 essential amino acids (House et al., Food Chemistry, 2010). Together, they form a complete plant protein, nearly matching the profile of animal protein.

Does red lentil require soaking?

Red lentils do not require soaking before cooking – they cook in 18–20 minutes directly in the sauce. Unlike green and brown lentils, red lentils will completely break down and create a creamy texture. They contain about 25.5 g of protein/100 g of dry weight (USDA, 2023).

When to add hemp seeds to the dhal?

Add hemp seeds after removing the dhal from the heat or at a reduced flame. The temperature of the cooking dhal (about 100°C) oxidizes omega-3 fatty acids. Added at around 60–70°C, they preserve the omega-3 and omega-6 fat profile in a 3:1 ratio (Callaway, Euphytica, 2004).

How much protein does dhal with hemp seeds have?

One serving of dhal with 50 g of lentils and 15 g of hemp seeds provides about 16–19 g of protein in total. Lentils contain about 25.5 g of protein/100 g of dry weight, while hemp seeds contain about 31 g/100 g. Together, they create a complementary amino acid profile that addresses the deficiencies of each ingredient.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04