
This warming red lentil dhal recipe has ingredients that not only provide flavor and aroma, but are also brimming with health benefits. It seems much of the wisdom of past generations, especially in the areas of Chinese Medicine, Ayurvedic, folklore, and medicinal herbs is being investigated by modern science.
Lentil Dhal is a dish my previous mother-in-law made when visiting from India (my ex-husband is from India). Like chicken noodle soup for a cold, it makes you feel good, inside and out. Warming soups are comfort foods, the world around!
*There are several variations in the spelling of Dhal – daal, dal, dahl. The Sanskrit word “dhal” means “to split”. A dhal recipe includes split beans or lentils. Pronounced like “doll”.
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Warming Red Lentil Dhal Recipe
Click HERE for easy PDF print Recipe
Ingredients:
1 Tablespoon toasted sesame oil
1 onion, chopped
4 cloves garlic, chopped
1 tablespoon fresh ginger, peeled and grated
4 cups vegetable or chicken broth
1 cup red lentils
1 14.5 ounce can diced tomatoes
1 teaspoon ground cumin
1 teaspoon turmeric
1/2 teaspoon cardamom
1/4 teaspoon cinnamon
1 teaspoon salt
1 Tablespoon honey
Directions:
- Heat oil in a large saucepan on medium heat. Add onion and saute until soft and translucent. Add garlic, ginger, cumin, turmeric, cardamom and cinnamon and allow to cook one more minute.
- Add broth, tomatoes, lentils and bring just to a boil, then turn heat to medium-low. Cover and simmer for 30 minutes or until lentils are soft and tender.
- Add honey and salt. Let sit for a few minutes more, then serve.
We enjoy ours Indian style served over basmati rice.
Health Benefits:
Garlic
Did you know garlic is a medicinal herb? Science is starting to catch up with the ancient wisdom. The National Institute of Health (NIH) reviews the scientific literature and here is a (shortened) list of some of the health benefits of garlic:
- reduces blood pressure and slows the development of atherosclerosis
- cancer prevention, specifically for colon, rectal, and stomach cancers,
- fighting stress and fatigue, and maintaining healthy liver function.
Ginger
Ginger is considered a stimulating herb and aids circulation, helping to warm you up from the inside out. Other applications of ginger include:
- treating stomach problems including nausea, gas, and diarrhea,
- pain relief from sore muscles or arthritis,
- treatment of upper respiratory infections.
Red Lentils
About 30% of the calories from lentils come from protein; combined with their high fiber content, lentils can keep you feeling full longer than many vegetarian dishes. And they are a good source of iron.
Cumin
Cumin is useful in treating stomach problems such as upset and gas. And cumin is surprisingly high in iron. Research is looking at cumin’s anti-cancer properties.
Turmeric
Turmeric is a warming herb – it has the ability to stimulate the circulatory system and move heat through the body. In addition, there are thousands of studies on the effects of turmeric and its chief active component, curcumin. Here are some of the studies being conducted on the health benefits of turmeric and its active compound curcumin:
- Kansas State University research found that adding certain spices, including turmeric, can reduce the levels of heterocyclic amines — carcinogenic compounds that are formed when meats are barbecued, or fried — by up to 40 percent,
- University of South Dakota research suggests pretreatment with curcumin makes cancer cells more vulnerable to chemo and radiotherapy,
- studies at the University of Texas indicate that curcumin inhibits the growth of a skin cancer, melanoma, and slows the spread of breast cancer into the lungs,
- An overview published in Advanced Experimental Medical Biology in 2007 states that, “Curcumin has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”
Read more about the amazing health benefits of turmeric and enjoy some fun recipes using turmeric:
I find it comforting to know that the natural foods we consume can offer flavor, nourishment, and safety.
What about you, do you have a favorite recipe for a cold day?
~ Michelle
Oh that looks so good. I haven’t had red lentils in a long time- I wish I could get them at my regular grocery store but I think I have to go to a health food store. It’s bitterly cold here in Colorado and I’m sick for the first time in almost two years 🙁 This soup looks like something I might need to make…
We are fortunate that our grocery story has a bulk foods aisle, where we can stock up. We also have a lot of Indian grocery stores where we can purchase all kinds of lentils and spices.
Wish I could invite you over for dahl and tea.
Take care of yourself Miriam.
M
Thanks for the recipe… it’s what’s for dinner tonight! We have some leftover lamb, and it will go great with this soup and rice!
Hope all is well!
Good to hear your “voice” Caroline.
Lamb sounds good…
Mmmmm… I love red lentil dahl! Thanks for the great looking recipe. I will give this a try!
Thanks, i hope you enjoy it!
HI Michelle,
This sounds like such a healthy soup or dhal filled with wonderful spices. Thanks for sharing all the health benefits of the spices – that is so good to know. Thanks for sharing on Real Food Fridays. Pinned & tweeted!
Thanks Marla, have a great weekend!
I’d like to try this sometime soon. I think I have all the ingredients on hand. I can see where it would be very nutritious, and especially good when one feels under the weather.
Once you have all the ingredients, it’s quite simple to make and enjoyable for reheating as leftovers. I hope you give it a try.
Thanks for this recipe. I always want to eat more lentils, but don’t really have any recipes for them. Pinning this for later! Thanks for sharing on the #wastelesswednesday blog hop!
Thank you, and have a great week!
Could other lentils be substituted?
Yes!