Ayurvedic Dahl

Experience the soothing warmth of Ayurvedic Dahl, a flavorful Indian-inspired dish that’s both nourishing and aromatic. Made with protein-packed red lentils simmered to creamy perfection, this vegetarian recipe is infused with a medley of healing spices like turmeric, cumin, and mustard seeds. The addition of fresh curry leaves and optional coconut milk takes this dish to the next level of richness, while ghee lends a touch of traditional authenticity. Finished with a vibrant garnish of chopped cilantro and a squeeze of lime, this gluten-free, Ayurveda-inspired comfort food is perfect served with basmati rice or warm naan. Ideal for weeknight dinners or cozy gatherings, Ayurvedic Dahl is a soul-satisfying meal that’s as healthy as it is delicious.

Nutriscore Rating: 63/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 4 cups water
• 2 tablespoons ghee (clarified butter)
• 1 tablespoon ginger, finely grated
• 2 cloves garlic, minced
• 1 teaspoon cumin seeds
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 1 teaspoon mustard seeds
• 8 leaves fresh curry leaves (optional)
• 1 medium onion, finely chopped
• 1 tomato, diced
• 0.5 cup coconut milk (optional)
• 1 teaspoon sea salt
• 2 tablespoons fresh cilantro, chopped
• 1 fresh lime, cut into wedges

Directions

Step 1

Rinse the red lentils thoroughly in cold water until the water runs clear. Set them aside to drain.

Step 2

In a medium saucepan, add the lentils and 4 cups of water. Bring to a boil over medium heat, then reduce the heat to low and simmer uncovered for 15–20 minutes, skimming off any foam. Stir occasionally.

Step 3

In a large skillet or another saucepan, heat the ghee over medium heat. Add the cumin seeds and mustard seeds, and let them sizzle until aromatic, about 30 seconds.

Step 4

Add the curry leaves (if using), grated ginger, and garlic. Sauté for 1–2 minutes until fragrant.

Step 5

Add the chopped onion and cook, stirring often, for 3–5 minutes until translucent.

Step 6

Stir in the turmeric and coriander powder, followed by the diced tomato. Cook for another 5 minutes until the tomato softens and blends with the spices.

Step 7

Once the lentils are cooked and tender, gently stir the spice mixture into the lentils. Mix well.

Step 8

If you prefer a creamier dahl, stir in the coconut milk at this stage. Let the mixture simmer for another 5–7 minutes to allow the flavors to meld.

Step 9

Season the dahl with sea salt to taste.

Step 10

Garnish with fresh cilantro and serve warm with lime wedges on the side. Pair with basmati rice, naan, or steamed vegetables for a complete meal.

Nutrition Facts

Serving size	313.2 grams (313.2g)

Amount per serving	% Daily Value*
Calories	529

Total Fat 29.50g	38%
Saturated Fat 17.90g	89%
Polyunsaturated Fat NaNg
Cholesterol 73mg	24%
Sodium 2333mg	101%
Total Carbohydrate 51.80g	19%
Dietary Fiber 18.70g	67%
Total Sugars 4.90g
Protein 19.40g	39%

Vitamin D 0IU	0%
Calcium 109mg	8%
Iron 9mg	48%
Potassium 888mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.2%

Protein: 14.1%

Carbs: 37.7%