dhal

This Quick and Easy Dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this gluten-free dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s often my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.

Health benefits

The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune supportive. The coconut milk is also wonderful for your immune system, read more about it here.

Ingredients in this easy dhal recipe

You’ll need red split lentils, broth, coconut milk, a mix of spices like cumin, coriander, turmeric, mustard seeds and garam masala, and some fresh veggies like carrot and zucchini. Don’t forget the garlic, ginger, and a squeeze of fresh lime (or lemon juice) to brighten everything up!

How to make a quick and easy dhal

Sauté your onion, garlic, ginger, and spices in a large pan on the stovetop until fragrant, then toss in the grated veggies, lentils, broth and coconut milk. Let it simmer at a medium heat for about 20 minutes until the lentils are tender and the flavours come together. Finish with fresh coriander (cilantro), lime juice and a good pinch of sea salt (salt really brings out the flavour) and you’ve got yourself a delicious, hearty meal. If you have a Thermomix, we’ve also included the thermomix method too.

Serving suggestions and how to store

This dhal is perfect served over brown rice, basmati rice, quinoa, or cauliflower rice. Or with a side of naan bread is delicious too. You can also enjoy leftovers on toast for a quick breakfast. Store it in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. I often double this recipe to make a big batch to freeze so I can have a night off cooking in the future.

Vary this easy dhal recipe to suit your dietary needs

To keep it vegan, use coconut oil, coconut milk and choose vegetable broth. If you’re avoiding nuts, just leave out the almond meal. For dairy-free choose coconut oil rather than ghee. Want to add more veggies? Go ahead—pumpkin, spinach, or cauliflower would be great here!

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5 from 40 votes

Quick and Easy Dhal Recipe

This quick and easy dhal is my go-to when I want a comforting, nourishing meal without too much fuss. It's packed with flavour, creamy coconut milk, and hearty lentils that come together in about 20 minutes. Perfect for busy nights or meal prep! It's one of my most popular recipes for good reason.

Prep Time10 minutes mins

Cook Time20 minutes mins

Total Time30 minutes mins

Course: Main Course

Cuisine: Indian

Servings: 6

Ingredients

• 2 tbsp butter, ghee or coconut oil
• 1 onion/s (large) peeled and diced
• 3 clove/s garlic - peeled and sliced or crushed
• 1 tbsp ginger root - peeled and finely grated
• 1 tsp cumin seeds
• 1 tsp ground cumin
• 1 tsp ground coriander
• 2 tsp garam masala
• 2 tsp mustard seeds
• 1 tsp ground turmeric
• 1 carrot/s (large) grated
• 1 zucchini/s - grated
• 350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
• 200 g split red lentils - dried (1 cup)
• 400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
• 350 ml chicken broth or stock - or vegetable stock or water
• 3 tbsp almond meal
• chilli flakes -to taste
• Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
• 1 lime/s - juice and zest to finish
• 1 bunch/s fresh coriander leaves - roughly chopped

Optional-

• 6 fresh curry leaves - optional but yummy

Serve

• Rice, quinoa or cauliflower rice (to serve)

Instructions

• In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
• Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, stock or water and almond meal. Season well, stir and leave to simmer  for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
• Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
• I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method

• Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
• Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
• Now add the tomatoes, lentils, coconut milk, stock or water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.

Serve

• Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
• Its lovely on toast for breakfast (with or without an egg).

Make-ahead

• Re-heat in a pot over a low heat until just hot.

Store

• Airtight in the fridge or freezer. The flavour actually improves with time.
• * a little extra cooking time might be needed if your lentils are not split.

Grab Bag Formula Method

• If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
• Place all the dhal ingredients (except the lime and fresh coriander) into the Grab Bag.
• Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
• To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
• Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
• Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
• Finish with coriander leaves and lime. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
• ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.

  OR

  If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.

Grain-free

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free

Just leave the almond meal out.

Turn it into a soup

Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty

You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast

Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

 

 

 

Do you like a good dhal?  This is based on a traditional dhal I learned to make in India.  I'd love to hear how you like it!

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