Gut loving Dahl

Age suitable:

8 months +

Servings:

6 adults

Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free, Vegan, Vegetarian

5 stars

About the recipe

A nourishing, freezer-friendly lentil dahl packed with protein, healthy fats, and gut-loving ingredients for the whole family — featured in our book Milk to Meals.

Dahl is the perfect postpartum food, and also a great food for your baby when introducing lentils (around 8 months). It is easy to pre-prepare, it freezes well, is warming with aromatic spices , high protein, contains essential fats in the coconut milk and cooking in bone broth will aid digestion and provide you with gelatin for gut health. This recipe is also rich in anti-inflammatory, immune boosting foods and spices such as ginger, turmeric and garlic, which is essential in the winter months!

GF | DF | RSF | EF | NF

AGE APPROPRIATE: when tolerating 2+ meals a day

Dahl is the perfect postpartum food, and also a great food for your baby when introducing lentils (around 8 months). It is easy to pre-prepare, it freezes well, is warming with aromatic spices , high protein, contains essential fats in the coconut milk and cooking in bone broth will aid digestion and provide you with gelatin for gut health. This recipe is also rich in anti-inflammatory, immune boosting foods and spices such as ginger, turmeric and garlic, which is essential in the winter months!

2 meals a day, Family Meals, Main Course, puree, vegetarian

Ingredients

Measuring Cups and Spoons

Large pot

2 cups dried lentils (red or yellow)

2 cups bone broth (Use water for vegetarian version, or half water half bone broth if you don’t have enough broth))

4 garlic cloves (minced)

1 tsp cumin

1 tsp smoked paprika

1 tbsp curry powder

1 tsp ground coriander

2 tsp ground turmeric or 1 inch fresh turmeric finely grated

1 inch finely grated ginger

1 tsp mustard seeds

3 bay leaves

1 tsp rock or sea salt ((not table salt))

400 ml coconut milk

400 grams tin diced tomatoes

Squeeze of lime juice

Fresh coriander or coconut to garnish, avocado and tomatoes to top. ((Optional))

Equipment

Measuring Cups and Spoons
Large pot

Method

Add all ingredients except the coconut milk, tomatoes, lime juice and garnishes into a large pot, bring this to the boil then turn down to simmer then add the coconut milk and tomatoes, stir well.
Continue to simmer, stirring occasionally for 30 minutes
When lentils are soft and the consistency is creamy the mixture is ready. If you want the mixture thinner add more water.
Remove the bay leaves
Serve with steamed rice or quinoa (can also cook in bone broth for easier digestion) or can serve with zucchini noodles! Squeeze with lots of lime juice!
Top with avocado, coriander and coconut. Also nice with chopped tomato and corn kernels.

Ingredient Swaps

Lentils
– Use red or yellow lentils for fastest cooking time and softest texture
– Green or brown lentils can be used, but the result will be firmer and may need extra liquid + longer cooking time

Bone Broth
– Use veggie stock or filtered water for a vegetarian version
– Add a spoonful of grass-fed ghee or extra virgin olive oil for a fat boost if skipping bone broth
– Store-bought broth? Look for unsalted, low-additive options like Undivided Food Co

Coconut Milk
– Swap for full-fat dairy cream

Spices
– Fresh ginger and turmeric can be swapped for ground (use approx. ½ tsp dried per 1 inch fresh)

Tomatoes
– Swap tinned tomatoes for 3–4 fresh, chopped tomatoes if preferred

Optional Toppings
– Use smashed avocado, finely chopped spinach, or a drizzle of plain yoghurt if you’re out of fresh herbs
– Want to add a bit more protein? Stir through shredded chicken or slow-cooked lamb before serving