A warm, spiced lentil dhal designed to nourish your gut with prebiotic fibre. It’s easy on digestion, rich in flavour, and deeply comforting. The gentle spices not only enhance the taste but also support digestive health, making each spoonful both soothing and satisfying. Paired with sautéed broccoli for added fibre and nutrients, this dish is a hug in a bowl—perfect for when your body craves nourishment and warmth.
Soul-Soothing Gut-Friendly Dhal
Ingredients:
Serve 2-4 people
- ½ cup ( or 100g ) red lentils (washed and drained)
- 4 cherry tomatoes
- 1 tsp of miso paste
- 150g or more of filtered water ( water should cover lentils about 1 cm above )
- 2 tbsp olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp fennel seeds
- ½ tsp ground cinnamon
- ½ tsp ground coriander
- 1 tsp ground black pepper
- ½ tsp chilli flakes or ½ fresh chilli (optional)
- 1 Juice of lemon
- 1 carrot ( finely chopped )
- 1/2 sweet red bell peppers
- Himalayan salt and fresh ground black pepper
- 4 florets of Broccoli ( use some of the stems too )
- Handful of fresh dill, chopped
- Fresh coriander leaves, chopped while cooking and as a garnish
- Juice of a half lime or more (for taste and brightness)
To garnish:
- Sautéed broccoli florets
- Fresh coriander leaves
Instructions:
1. Prepare the Aromatics:
Heat the oil in a large saucepan over medium heat. Add cumin, fennel seeds and let them sizzle for about 30 seconds.
2. Sauté Base Vegetables & Add Spices:
Add chopped onions and garlic. Sauté until the onion is soft and translucent, add carrots for about 10 minutes on a small medium heat. Stir in turmeric, ground coriander, cinnamon, black pepper, and chilli flakes (if using). Cook for another 2-3 minutes until fragrant.
3. Add Lentils & Season:
Add the red lentils and the mixed broth ( with miso paste ). Bring to a boil, then reduce heat to a gentle simmer. Cook covered for 20-25 minutes, stirring occasionally but not too much, until the lentils are soft and slightly mushy. Keep checking if lentils need extra water. After about 25mins, sprinkle extra himalayan salts, black pepper and stir in the lime juice to brighten the flavours.
4. Prepare Broccoli Garnish:
While the dhal simmers, lightly sauté broccoli florets in a little olive oil over medium heat until tender but still vibrant green (about 3-5 minutes). Or, you can steam them.
5. Serve:
Ladle the dhal into bowls or dinner plates top with sautéed broccoli, fresh coriander leaves, and an optional drizzle of olive oil and extra lime juicy.
Just writing this has me craving a bowl of this warming, happy gut dish. Enjoy making it — and once you’re used to this dhal dish base, you can start experimenting with other vegetables like courgettes or whatever’s in season. Just writing this has me craving a bowl of this warming, happy dish!
We are still in Summer, but with Autumn not far away, you might enjoy my Autumn Harvest Bowl with Roasted Roots & Warming Red Lentil Dhal for a seasonal twist.
Julia