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
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