Lentil Dahl

Dahl is a staple dish in Indian cuisine and is eaten at most meals, providing a great source of protein, fibre, iron and of course fantastic flavour! It can be a meal unto itself served with brown rice (or whole grain chapati) and vegetables or can be added as an accompaniment to other proteins like grilled chicken with a curried yogurt marinade.

Yield: 4-6 servings

1 cup lentils or mung beans
4 cups water
2 tbsp ginger, peeled and minced
1 tsp turmeric
1 tsp salt
2 tsp olive oil
2 tsp cumin seeds
1 tsp mustard seeds (optional)
2 cloves garlic, peeled and minced
1 tomato, chopped (or 1 small can diced tomatoes)
1/2 cup cilantro, chopped

In a heavy-bottomed saucepan, combine lentils and water. Bring to a boil then reduce heat to low and add ginger and turmeric (this could also be done in a slow-cooker all day). Simmer with a lid slightly ajar for 1 hour or until lentils are soft and dal has reached desired consistency (some people like it soupier than others).  Add the salt.


Recipe by Nicole Fetterly, RD