Healthy & Hearty Indian Dal Recipe Fulfillment | Foodnista Soul, 2022
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Healthy & Hearty Indian Dal Recipe Fulfillment

Foodnista Soul

What’s Dal?

Klinger (2015) defines dal as a hearty spiced stew made by simmering lentils until they’re tender. Dal means “to split” in Sanskrit, which is an ancient language in Hinduism (Agrawal, 2021; Joshi, 2016).

Recipe & Kitchen Equipment

Yields: 4 servings

  • 3/4 cup red split lentils
  • 2.5 cups water
  • 1 tablespoon clarified butter
  • 1 ounce small dice of yellow onions
  • 2 thinly sliced garlic
  • 1/2 inch peeled and minced fresh ginger
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground coriander
  • 1 bay leaf
  • 10 ounce canned diced tomatoes
  • 1/2 cup chopped cilantro
  • Measuring bowls, cups, and spoons
  • Mixing bowls/cups/spoons for mise en place ingredients
  • Cutting board
  • Chef knife
  • Saucepot
  • Ladle
  • Colander
  • Strainer
  • Vegetable peeler
  • Wooden spoon
  • Airtight container
  • Food scale

Cooking Instructions

  1. Sanitize kitchen (sink, countertops, stovetop/oven, cupboard handles, phone, computer).
  2. Rinse lentils and remove any debris.
  3. Clarify butter.
    • Melt unsalted butter in a saucepot.
    • As the butter melts, skim the foam off the surface of the butter using a ladle. Do NOT stir the butter as it is melting.
    • Once the foam is skimmed off, pour the clarified butter into an airtight container and set aside to use for dal dish.
  4. Peel and mince ginger.
  5. Slice garlic.
  6. Dice onions.
  7. Wash and chop cilantro.
  8. Mise en place ingredients.
  9. Add lentils and water to a saucepot.
  10. Bring to a boil and then reduce to a simmer.
  11. Let lentils simmer until they are tender (about 30-45 minutes).
  12. Add melted butter to another saucepot over medium-high heat.
  13. Add onions, garlic, and ginger.
  14. Sauté until they are softened.
  15. Lower the heat.
  16. Add the tomato mixture and stir/mash the lentils when they are tender.
  17. Taste and season as needed.
  18. Garnish with cilantro and serve immediately.
  19. Dal can be kept in the refrigerator for up to three days.

Fuel Up the Fiber

Lentils are my favorite legumes, which is a type of bean. They come in various colors: brown, red, yellow, green, orange, and black. Each lentil has distinctive antioxidants. All in all, lentils contain many beneficial nutrients (Brennan, 2020).

Last week, I replaced grains (usually quinoa) with [black] lentils to partake with my baked wild salmon dish. It was a fantastic pair. Those lentils filled me up!

Legumes have a high fiber content (Brennan, 2020; Bulsiewicz, 2020). As previously mentioned in other posts, fiber is essential for gut health. Naidoo (2020) explains that the gut and mind are linked. The gut is like our second brain. What we feed her affects our brain health. This is a tremendous game-changer in how we choose what we put in our bodies.

Also, lentils contain lectins and polyphenols that help reduce the risk of heart disease, obesity, diabetes, and some cancers (Brennan, 2020). All the more reason to consume more lentils in our everyday diet.

I love Indian food and can eat these dishes daily. Dal is one of my favorites.

In good health,

FS x


Agrawal, C. (2021). What is dal? Retrieved from:

Brennan, D. (2020). Health benefits of lentils. Retrieved from:

Bulsiewicz, W. (2020). Fiber fueled: The plant-based gut health program for losing weight, restoring your health, and optimizing your microbiome. Avery Publishing Group.

Joshi, N. (2016). Sanskrit. Retrieved from:

Klinger, H. (2015). What is dal? Retrieved from:

Naidoo, U. (2020). This is your brain on food: An indispensable guide to the surprising foods that fight depression, anxiety, PTSD, OCD, ADHD, and more. Little, Brown Spark.

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