Basic Lentil Dahl
Dahl is both gentle and nourishing for gut health. It is rich in fiber, which supports healthy digestion and also feeds beneficial gut bacteria. This dish is packed with plant-based protein and anti-inflammatory spices like turmeric and ginger that promote overall gut health.
Want to nourish your body with a comforting, gut-friendly dish? Let’s make a basic yet hearty and healing lentil dahl!
Ingredients
400g dry red lentils
1 onion
3 garlic cloves
1 green or red chilli
1 thumb sized ginger
2 tsp turmeric powder
2 tsp coriander powder
3 diced tomatoes or 1 can diced tomatoes
2 tbl ghee
Optional:
2 tsp ground cumin
1 tsp ground garam masala
½ cup cooked basmati rice
½ cup green leafy vegetables (E.g. rocket or spinach)
TIME: 45 MINS // SERVES: 4-6 PEOPLEPrepare vegetables by chopping and slicing as desired.
Place a pot on the stove, on medium-high heat. Place the red lentils into a pot and cover with cold water (5cm above their surface). Allow to boil, mixing every couple of minutes. to ensure lentils don’t stick to the bottom of the pot.
With a spoon, skim away any scum that rises to the top and discard. Reduce to a simmer. Add the turmeric and the ghee and stir. Cover and allow to gently cook on low heat.
In a frying pan, gently fry the onion, garlic, chillies, ginger and tomatoes with the coriander, and optional cumin and garam masala. Fry until golden, then remove from the stove. Or, simply add all these ingredients to the pot of lentils without frying, however the end flavour won’t be as rich.
Simmer for 20-30 minutes, or once the lentils have a consistency of porridge (denser than soup), the dahl is ready to serve. If the lentils are still slightly hard, add more water as needed until they soften completely.
Serve with the optional basmati rice and green leafy vegetables.
