Gut loving Dahl

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!


Gut Loving Dahl

GF | DF | RSF | EF | NF
Course 2 meals a day, Family Meals, Main Course, puree, vegetarian
Servings 6 Adults


  • Measuring Cups and Spoons
  • Large pot


  • 2 cups dried lentils red or yellow
  • 6 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)


  • 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.


AGE APPROPRIATE: when tolerating 2+ meals a day
Tried this recipe?Let us know how it was!
gut loving Dahl boob to food recipe
gut loving Dahl boob to food recipe

+ show comments

- Hide Comments

add a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

  1. Simone says:

    I’ll be making this tonight for the family. Thank you for the inspiration! Question: did you soak the lentils before making it? If so, is there a minimum time you should soak the lentils for?
    Thank you

    • Luka McCabe says:

      sorry Simone I just saw this! yes I soaked them for about 12 hours! I would just soak as long as you have time to do so! ultimately 12-24 hours 🙂

      • Lisa says:

        Might be handy to update recipe to say this? I never use lentils so wouldn’t know to soak. Thanks 🙂

  2. Tarryn says:

    Going to be trying this tonight and saw the comment below about soaking lentils – why is this done and do I need to do it for this Recepie – will it end up with a watery texture as lentils are already soaked. Thanks

  3. Jess says:

    Thanks for this recipe! Is there a coconut milk brand you like?

  4. Catherine says:

    Hi Luka
    Should I omit the salt if feeding to my 10mo? Thanks

    • Natasha says:

      Hi Catherine. Did you ever get a response on this and if not did you you omit salt? I’m making for my 8MO.

  5. Ruby Hopkins says:

    What size can for the diced tomatoes?

  6. Lauren says:

    What curry powder did you use?

  7. Sean P. says:

    Mine came out a bit soupy/watery. Should it have been cooked without a lid?

Featured Posts

No more confusion

Starting Solids Equipment Guide


Explore More BTF Resources


Our podcast is like having an expert in your back pocket, with weekly episodes tackling all things motherhood, parenting, and living the good life.

Boob to Food Subscription Group

Gain access to a database of hundreds of exclusive recipes (with 3 new ones published every week!) It’s also a safe space to seek nutrition, weaning, and parenting guidance support.the BTF community!


In-depth educational masterclasses developed and reviewed by health professionals to help you confidently navigate the critical first years of your baby's life and beyond.

dive in

Starting Solids Equipment Guide 

Nurturing online community offering understandable education, and inspiration in family and baby nutrition.