Healing Lentil Dhal

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Lentil Dahl dahl daal dal Soup by Ania Nowicki Health Coach

Dhal, dahl, daal or dal is a traditional Indian dish and a great winter meal solution to serve with rice for a fuller meal or in a wrap with salad for a quick lunch. Cooking up a big pot to portion out will save you time and effort later on in the week and give you quick access to a nutritious and comforting meal.

Here is more information about the spices used; additional reasons to eat this wonderful warming dish:

– Turmeric and ginger are renown for their anti-inflammatory properties.

– Ginger and cardamom aid digestion.

– Cayenne pepper helps to warm the body and raise metabolism.

– Cinnamon helps to balance blood sugar, is anti-inflammatory and anti-microbial.

– Cloves are anti-bacterial, anti-inflammatory and rich in antioxidants.

Serves: 4-6

Preparation Time: 10 minutes

Cooking Time: 35 minutes


  • 180g / 1 cup dried red lentils, thoroughly rinsed (or soaked and rinsed)
  •  7-800g / 3 cups passata or blended fresh tomatoes
  • 500ml / 2 cups water or broth
  • 1 onion, finely chopped
  • 1 tbs sesame oil or coconut oil
  • 2 cloves garlic, minced
  • 1 tbs fresh ginger, minced
  • 1 tsp cumin
  • 1 tsp coriander/cilantro, ground
  • 1 tsp turmeric
  • 1 tsp salt
  • 1 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/4 tsp cayenne pepper


Gently cook the onion in the oil until soft. Add the garlic, ginger, herbs and spices and cook for a further 1-2 minutes on low heat until fragrant. Add all of the remaining ingredients, bring to the boil and cook on a low heat for about 20 minutes or until the lentils are soft. The mixture should be a runny consistency; add water if it becomes too dry.

Serving Options:

1) Serve with extra coconut oil and chopped fresh coriander as a soup (as photo above).

2) Cook off some of the extra moisture and serve with in a wrap with mixed leaves and full fat yogurt.

3) Serve on a bed of leaves and top with spicy sunflower sprinkles (as below).

Lentil Dahl dahl daal dal by Ania Nowicki Health Coach

4) Cook off some of the extra moisture and serve on crackers with some fresh tomatoes (as below).

lentil Dahl dahl daal dal on crackers by Ania Nowicki Health Coach

How do you eat your dahl? Have you got any more ideas to add to the mix? Please share below!

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