Dhal is a comforting, warming dish that has been cherished for generations, known for its simplicity and rich, nourishing qualities.
It’s a versatile meal that can be easily customised to suit your taste and dietary needs, making it a staple in many households. Whether you’re new to cooking or a seasoned chef, dhal is a dish that welcomes creativity, allowing you to experiment with different ingredients while still delivering a delicious, hearty meal. This particular recipe is not just about flavor—it’s about healing. Packed with anti-inflammatory spices like turmeric and ginger, this dhal is designed to soothe your digestive system while providing the warmth and comfort you crave. The addition of soft, tender courgettes adds a gentle texture and extra nutrients, making it perfect for those with sensitive digestion or recovering from conditions like diverticulitis. The coconut milk gives it a creamy, rich consistency that feels indulgent, yet it’s light on the stomach.
Once you try this recipe, you’ll find it becoming a regular in your kitchen, a go-to dish that’s as nourishing as it is delicious. Give it a try, and experience how food can be both healing and satisfying.
Soothing Turmeric and Ginger Lentil Dhal for Digestive Health.
Ingredients:
Serve 2-4 people
- 1 cup of red lentils ( masoor dal), rinsed and drained
- 1 medium courgettes, diced
- 2 shallots or 1 small onion ( Both alliums are rich in nutrients like fiber, manganese, vitamin C, and other key vitamins and minerals, but shallots are higher in some, like vitamin A, zinc, and magnesium.)
- 3 medium garlics, minced
- 1 thumb ( 1 inch ) fresh ginger, grated
- 1 tsp ground cumin
- 1/2 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp turmeric
- 1 tsp ground coriander
- 1/2 tsp ground cinnamon (optional for warmth)
- 1/4 ground black pepper (enhances turmeric absorption)
- 2 tbsp olive oil or coconut oil
- 1 can ( 400ml ) coconut milk
- 1 cup ( 100ml ) of vegetable broth + add 1 spoon of miso paste – stir it well
- Himalyan salt to taste
- Fresh cilantro ( coriander ) leaves, chopped for garnish ( some while cooking to enhance flavour )
- Juice of 1/2 lime or lemon (optional, for a touch of acidity)
Instructions:
1. Cook the spices first.
In a large pan, heat the olive oil or coconut oil over medium heat. Add the mustard seeds and cumin seeds. Sauté until they begin to pop and release their aroma, about 1-2 minutes.
2. Add Aromatics:
Add the chopped shallots ( or onion ) to the pan and sauté until it turns translucent, about 5 minutes. Stir in the minced garlic and grated ginger, cooking for another 5 minutes until fragrant.
3. Spice it Up:
Sprinkle in the turmeric, ground cumin, ground coriander, cinnamon, and black pepper. Stir the spices into the onion mixture, cooking for another minute to enhance their flavours.
4. Incorporate Courgette:
Add the diced courgettes to the pan, stirring to coat them in the spice mixture. Cook for 3-4 minutes until the courgettes start to soften.
5. Add Lentils and Combine Coconut milk:
In the same pot, add the rinsed lentils and 2 cups of mix vegetable broth with miso. Pour in the coconut milk, stirring to combine with the spiced mixture. Bring to a boil, then reduce the heat and let it simmer for about 25-30 minutes, or until the lentils are soft and tender. If needed, add more water to prevent the lentils from drying out. Set aside.
8. Season and Garnish:
Taste and adjust the seasoning with salt as needed. I sometimes let it cool down, off the heat, for about 10-15mins before I serve. For a slightly tangy flavor, add the juice of half a lemon and stir well.
9. Serve:
Ladle the dhal into bowls, garnish with fresh cilantro, and serve warm. This dhal pairs well with quinoa. ( Rice is good option but only for those can digest well. )
As you finish this soothing Dhal, you’ll appreciate how the gentle spices and creamy coconut milk work together to calm and nourish your digestive system. The soft courgettes and tender lentils make this dish both comforting and easy on the gut, ideal for days when you need a little extra care. Let this recipe become your go-to for a warm, healing meal that brings relief and comfort to your digestive health.
Hope you enjoy making it and, savouring every mouthful.
With my health to yours,
Julia xx