Gut loving Dahl
Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Soy free, Vegan, Vegetarian
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 one of those beautiful all-rounder meals — warming, nourishing, easy to prepare ahead of time, and packed with goodness. We first featured this recipe in our book Milk to Meals, and it continues to be a family favourite.
It’s especially wonderful for postpartum recovery and is also a gentle way to introduce lentils to your baby (around 8 months+). The bone broth base is rich in gelatin to support digestion and gut health, while the coconut milk adds essential fats, and the spices bring anti-inflammatory, immune-supporting benefits — perfect for the cooler months or times of illness.
Suitable From
Around 8 months+, once your baby is handling soft, textured meals and has already tried individual components like lentils, garlic, coconut milk, and spices in smaller amounts.
To serve to baby:
– Blend or mash if preferred or serve as is.
– Serve with soft-cooked rice, quinoa, or zucchini noodles
Serving Suggestions
- Serve with steamed rice, quinoa, or zucchini noodles
- Add fresh coriander, chopped tomato, corn, avocado, or coconut on top
Storage
- Store in the fridge for up to 4 days
- Freeze in portions for up to 3 months
- Great to batch cook for postpartum recovery or busy nights
Want more recipes like this?
This dahl is one of 80+ nourishing recipes featured in our best-selling book Milk to Meals — designed to support your baby’s first bites.
Ingredients
2 cups dried red or yellow lentils
6 cups bone broth (or use water for a vegetarian version — or half and half)
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 fresh ginger, grated
1 tsp mustard seeds
3 bay leaves
1 tsp sea or rock salt (skip for baby’s serve)
400ml coconut milk
400g tin diced tomatoes
Squeeze of fresh lime juice
Optional toppings: chopped avocado, coriander, coconut flakes, diced tomato or corn
Method
In a large pot, combine all ingredients except coconut milk, tomatoes, lime juice, and garnishes.
Bring to a boil, then reduce to a simmer.
Add the coconut milk and tinned tomatoes, stirring to combine. Simmer for around 30 minutes, stirring occasionally, until the lentils are soft and creamy.
Add more water or broth to loosen consistency if needed.
Remove bay leaves, squeeze over lime juice, and serve warm with your choice of toppings.
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
Let’s Search
What’s on your mind?
Baby Liver Pate
Introducing liver to babies doesn’t have to mean serving chunks of liver on a plate. This silky smooth pate is one of our favourite ways to introduce one of nature’s most nutrient-dense foods in a way that’s gentle, delicious and easy for little ones to enjoy. Chicken liver is one of the richest natural sources … Continued
Slow-Cooker Pork Carnitas
If you’ve ever thought slow cooker meals had to be bland, watery or lacking flavour, this recipe is here to change your mind. These Slow Cooker Pork Carnitas are one of my favourite recipes because they deliver juicy, fall-apart pork with crispy, caramelised edges that taste like they’ve come straight from your favourite Mexican restaurant. … Continued
Slow-Cooker Chicken, Bacon & Leek Pie
This recipe is adapted from one of our most-loved recipes in Toddler to Table. The original version comes together much more quickly on the stovetop, but I wanted to create a slow cooker version for those busy days when you want dinner to cook itself. As part of my slow cooker series, I’m on a mission … Continued
Lasagne Soup
This is one of those meals that tastes like you spent hours cooking… but really it’s just a throw-everything-in-a-pot situation. It has all the cosy flavours of lasagne without the layering, baking or dishwashing marathon. Rich tomatoey broth, tender pasta, hearty mince and creamy cheese on top… honestly the ultimate comfort food. I also love … Continued
Chicken Meatballs in a Gingery Broth
This is one of those meals that feels a little bit special, but is actually so simple to make. The meatballs are soft and full of flavour, and cooking them directly in the broth not only keeps them incredibly juicy, but also adds so much depth to the soup itself. It’s the kind of dinner … Continued
French Toast
There’s something so comforting about French toast, especially when it becomes one of those go-to meals you can rely on for everyone in the family. This version, from our book Toddler to Table, is exactly that. It’s simple, nourishing, and incredibly versatile. Whether you’re feeding a baby just starting solids, a busy toddler, or yourself … Continued
Chia Gel
Chia seeds are one of those small-but-mighty foods that we come back to again and again, especially when supporting little tummies through the transition to solids. They’re incredibly nutrient dense, meaning even a small amount delivers a beautiful boost of fibre, healthy fats, protein, calcium and magnesium. One of the biggest reasons we love chia … Continued
Baked Pumpkin Risotto
I love risotto… but I do not love standing at the stove stirring for 40 minutes while someone’s asking for a snack or hanging off my leg. This baked version is my little kitchen hack. You get that creamy, cosy risotto texture without the constant stirring. The pumpkin softens and melts into the rice, making … Continued