Ayurvedic Red Lentil Dahl - Nourishing Vegan, Gluten-Free Recipe 4 NourishingAyurvedicDahlwithRedLentils4

Ayurvedic Red Lentil Dahl – Nourishing Vegan, Gluten-Free Recipe

Just a heads up — Wellness Bum is reader supported, which means that we may receive a commission if you make a purchase using links within this article from qualifying purchases. It never affects your price or what we pick to recommend.

Last updated:

Dahl, also known as lentil soup, is a popular dish in many cultures, including Indian cuisine. Ayurvedic dahl, in particular, is a nutritious and flavorful vegan and gluten-free meal that has been enjoyed for centuries. This article will provide a step-by-step guide on how to make nourishing Ayurvedic dahl with red lentils, including its health benefits, ingredients, and cooking process.

Table of Contents

    Ayurvedic Red Lentil Dahl - Nourishing Vegan, Gluten-Free Recipe NourishingAyurvedicDahlwithRedLentils3

    Health Benefits of Ayurvedic Dahl

    Ayurvedic dahl is a healthy and nourishing meal that has many health benefits. Firstly, red lentils, the main ingredient in Ayurvedic dahl, are an excellent source of protein, fiber, and minerals such as iron and magnesium. They are also low in fat and calories, making them an ideal food for weight management.

    Moreover, the spices and herbs used in Ayurvedic dahl have several health benefits. For instance, turmeric, commonly used in Indian cuisine, has anti-inflammatory properties that can help alleviate joint pain and inflammation. Similarly, cumin and coriander have digestive benefits and can help improve digestion and nutrient absorption.

    Ayurvedic Dahl with Red Lentils (Vegan, Gluten-Free) Recipe

    Ingredients for Ayurvedic Dahl

    Making Ayurvedic dahl with red lentils is easy and requires only a few ingredients that are easily available in most grocery stores. Here is a list of ingredients you’ll need:

    • 1 cup red lentils

    • 4 cups water

    • 2 tbsp ghee or coconut oil

    • 1 onion, diced

    • 1-2 garlic cloves, minced

    • 1 tsp ground cumin

    • 1 tsp ground coriander

    • 1 tsp ground turmeric

    • 1 tsp ground ginger

    • 1/2 tsp cinnamon

    • 1/2 tsp cardamom

    • Salt and pepper, to taste

    • Fresh cilantro, chopped (optional)

    • Garnish with Chopped Pistachio (optional)

    Cooking Process

    1. Rinse the red lentils in cold water until the water runs clear. Drain the lentils and set aside.

    2. In a large pot, heat the ghee or coconut oil over medium heat.

    3. Add the diced onion and minced garlic to the pot and sauté for 2-3 minutes, or until the onion is translucent.

    4. Add the ground cumin, coriander, turmeric, ginger, cinnamon, and cardamom to the pot and stir well.

    5. Add the rinsed red lentils to the pot and stir to coat the lentils with the spices and herbs.

    6. Add the water to the pot and stir well.

    7. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are soft and fully cooked.

    8. Season with salt and pepper to taste and garnish with chopped cilantro and pistachios , if desired.

    Serving Suggestions

    Ayurvedic dahl is best served hot and can be enjoyed as a main dish or as a side dish. It is commonly served with basmati rice, naan bread, or other Indian flatbreads. Additionally, you can add vegetables such as spinach, carrots, or sweet potatoes to the dahl for added nutrition and flavor.

    Ayurvedic Red Lentil Dahl - Nourishing Vegan, Gluten-Free Recipe NourishingAyurvedicDahlwithRedLentils4


    Can I use different types of lentils for Ayurvedic dahl?

    While red lentils are commonly used in Ayurvedic dahl, you can use other types of lentils such as green or brown lentils. Keep in mind that the cooking time may vary depending on the type of lentil used.

    Is Ayurvedic dahl spicy?

    Ayurvedic dahl can be as spicy or mild as you like. Adjust the amount of spices used in the recipe to suit your taste preferences.

    Can I make Ayurvedic dahl ahead of time?

    Yes, Ayurvedic dahl can be made ahead of time and stored in the refrigerator for up to three days. Reheat the dahl in a saucepan over medium heat, stirring occasionally.

    Can I freeze Ayurvedic dahl?

    Yes, you can freeze Ayurvedic dahl for up to three months. Allow the dahl to cool completely, then transfer it to a freezer-safe container or bag. Thaw the dahl in the refrigerator overnight before reheating.

    Can I use vegetable oil instead of ghee or coconut oil?

    Yes, you can use any cooking oil of your choice. Ghee or coconut oil are traditionally used in Ayurvedic cooking, but vegetable oil can also be used as a substitute.

    Ayurvedic Red Lentil Dahl - Nourishing Vegan, Gluten-Free Recipe NourishingAyurvedicDahlwithRedLentils


    Ayurvedic dahl with red lentils is a healthy and flavorful meal that is perfect for anyone looking for a vegan and gluten-free option. It is easy to make and requires only a few ingredients that are readily available. Moreover, Ayurvedic dahl has many health benefits due to the protein, fiber, and minerals in the red lentils, as well as the anti-inflammatory and digestive properties of the herbs and spices used in the dish.

    Photography credit: Alesia Kozik

    Hi, I’m Valerie!

    I'm an Integrative Nutrition Health Coach and Registered Yoga Teacher (RYT-200), offering guidance to high achievers in aligning their lifestyle with well-being through daily wellness and self-care routines, promoting balance and harmony. Join me at Wellness Bum for tips on living well, and consider subscribing to my newsletter or booking a coaching session.