This healthy vegetarian and vegan Indian dahl recipe is delicious and versatile. You can make it thicker to serve as a hearty side or add more water to turn into a tasty soup. This easy version of mung dhal includes some of the familiar favourite vegetables, simmered in turmeric, cinnamon and nutmeg for a flavorful, simple vegetarian dish.
Cooking With Dahl Lentils
Dahl lentils and yellow mung (split lentils and mung) are much quicker to cook than beans since they're so tiny. As an added benefit, lentils and mung beans are ridiculously cheap and a great source of protein for vegetarians and vegans. Yellow lentil dahl isn't quite a full meal on its own, but it can be a light dinner when paired with this delicious coco-nutty rice recipe (or another whole grain recipe, if you prefer). This recipe freezes well. Store the leftovers in individual serving-sized containers to take into the office to heat up for lunch, paired with a salad or rice.
This recipe is vegetarian, vegan, and gluten-free (check your ingredients to be 100% sure, particularly the vegetable broth and spices). It was developed by the talented holistic health coach Deigo Baldi of Inner Wellness Studio. Diego regularly does cooking workshops at Founder Foods. See our upcoming events for more details.
- 2 cups red lentils or split mung beans
- fresh ginger (thumb nail size), grated
- 1⁄4 tsp of turmeric powder
- 3 Tbs coconut oil or ghee
- 1 tsp fennel seeds
- cinnamon stick
- 1 red onion, chopped
- 1 carrot, grated
- 2 celery stalks and tops, chopped
- 200g of butternut or sweet potato
- 1⁄2 tsp cinnamon
- 1⁄2 tsp nutmeg
- 2 tsp of salt
- Soak and rinse lentils and/or mung beans.
- Cook lentils with enough water for good coverage in the pot. Skim off any foam once cooked
- Add 1tsp sea salt, grated ginger, turmeric powder, cook mung beans and lentils until soft
- In a separate pot, heat coconut oil or ghee on medium heat, add fennel seeds & a cinnamon stick.
- Braise 1 red onion, carrot, celery stalks and tops (chopped), 200g of butternut or sweet potato (optional)
- Add 1⁄2 tsp of each cinnamon and nutmeg, 1 tsp of salt and the cooked lentils and mung beans.
- Cover with enough water to cook veggies soft.
- Add more water to turn into a soup or less to eat thick with rice or grains.
- Serve with ground black pepper and fresh herbs like coriander or basil.
Add more or less water to make this dahl into a thick paste or more soup texture.
In paste form this dahl is great in rotis, as a side dish or add to Diego’s coco-nutty rice recipe to make a balanced, delicious meal.