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

Generation Health delivers programs to families across British Columbia, on the territories of many distinct First Nations. We are grateful to all the First Nations who have cared for and nurtured the lands and waters around us for all time. We acknowledge the rights, interests, priorities, and concerns of all Indigenous Peoples - First Nations, Métis, and Inuit - respecting and acknowledging their distinct cultures, histories, rights, laws, and governments.