Bowl of Dhal

Dhal is a traditional Indian stew made with split peas or lentils cooked until broken down and deeply seasoned. It is surprisingly easy to make and so delicious. It is also made with whole foods and packed with protein and nutrients.

Lentils May be Highly Nutritious

Lentils are one of the main ingredients in this, and they are very high in protein. Behind soybeans they are the second highest in protein compared to other beans which makes them a really good choice for people who are plant based or trying to be healthier in their heart.

Lentils are also really high in fiber. Another healthy ingredient in this is garam masala which is high in vitamins and iron and can also help with indigestion.

Step-by-Step Recipe

This recipe uses things you probably already have in your house and only takes about 30 minutes.

To start, dice a whole onion and a carrot and sauté until onions are clear. 

Sliced carrots and white onions in a transparent bowl.

Then add about 2 teaspoons of grated ginger, 2 cloves of crushed garlic and spices. 

Garlic and ginger spices.

 

Let that cook and combine for about 1 minute before adding 1 can of diced tomatoes, 3 cups water, 1 can full fat coconut milk and ½ cup of dried red lentils. 

 

Cooking and combining dhal ingredients

 

Then cook together on medium heat until lentils are cooked through, about 15 - 20 minutes. 

 

Cooking lentils
 

Once that's done, finish with juice from half of a lemon and taste for salt and seasoning.

You’ll see that this recipe doesn’t contain any salt but it really doesn't need it if it is seasoned correctly. Of course it's up to you whether you add salt or not but it naturally not containing salt makes it a very good option for people that would like to or need to stay away from sodium.

Then you’re all done! 

Easy Dhal Recipe: 

  • 1 onion
  • 1 carrot 
  • 2 tsp grated ginger 
  • 2 cloves garlic 
  • 1 tsp turmeric 
  • ¼ tsp red pepper flakes 
  • 2 tablespoons garam masala 
  • 1 can diced tomatoes 
  • 1 can coconut milk 
  • 3 cups water 
  • ½ cup lentils 
  • Juice from ½ of a lemon 

Instructions: 

  • Dice a whole onion and a carrot
  • Sauté until onions are clear
  • Add about 2 teaspoons of grated ginger, 2 cloves of crushed garlic, garam masala and spices
  • Let that cook for about 1 minute
  •  Add 1 can of diced tomatoes, 3 cups water, 1 can full fat coconut milk and ½ cup of dried red lentils.
  • Let that cook together on medium heat until lentils are cooked through, about 15 to 20 minutes. 
  • Finish with juice from half of a lemon and taste for salt and seasoning

Summary: 

This recipe was so easy to make and a very healthy lunch or dinner option. It is packed with whole foods ingredients andtastes amazing. You can serve it with rice or bread or just by itself!



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