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Kauai Health Talk Dahl makes healthy cooking easy

Dahl makes healthy cooking easy


 Healthy Dahl

 Lentils and Beans- Dahl is a one pot wonder meal.

Easy to prepare, serves one or many.  The beautiful golden yellow color is from tumeric and is full of health benefits.

The flavors of ginger and other spices are delicious and also good for digestion.

Dahl is a healthy dish that is great addition to any potluck. Dahl goes with rice well.

 The spices make it delicious and flavorful, warming in winter with addition of seasonal veggies.

Indian food offers vegetarians and people with restricted diets an array of heart healthy meals.

Dahl is an affordable dish that can accommodate many diets, including most body detoxification diets.

  • Ingredients 2 cups whole green peas, mung beans or urad dahl
  • 2 to 3 cups vegetables, chopped (broccoli, carrots, cauliflower, sprouts, green beans or asparagus)
  • 1/2 Tbsp.ghee or olive oil
  • 1 to 2 Tbsp. fresh ginger root, peeled and chopped finely,
  • 1/2 to 1 teaspoon cumin seeds,
  • 1 teaspoon coriander seeds,
  • 1/2 to 1 teaspoon turmeric,
  • 1/2 teaspoon fresh ground black pepper,
  • 2 to 3 bay leaves,
  • 1/8 –1/4 teaspoon each of fennel seed, asafoetida, cinnamon and cardamom
  • 1/2 cup fresh coriander leaves chopped
  • Garnish : coconut and more chopped coriander leaves

     In Hawaii we like to add fresh mangos, or Hawaiian chili, and star anise. You can pour over cooked quinoa instead of rice for additional protein.

Preparation Method

Cook beans in 6 cups of  water in a large covered saucepan, (adding water as needed) until they become soft.

If a smooth soup is desired, Blend the cooked beans and make puree.

Set aside. Warm ghee or oil in a soup pot.

Add spices. Toss until coated and the aromas emerge.

Add chopped vegetables and mix well.

Keep stirring for two minutes and then add 4 to 6 cups of water.

Mix well and boil.

Reduce heat, cover with the lid and simmer until vegetables are cooked.

Add cooked beans to the soup pot. Add 1 teaspoon salt.

Stir and boil again.

Reduce heat and simmer for five minutes.

If thinner consistency is desired, add more water.


Note: If this dish is consumed during Pancha Karma Therapy, an additional 5 to 6 tablespoons of oil or ghee should be added for best effects. During this process, greater amount of oleation is required.


In Indian cooking lentils and beans make up the dal family.  Cook up one of the following or mix two and cook together: red lentils (masoor dal), yellow split peas, adzuki beans, red beans, chana dal, or hulled and split mung beans (moong dal).



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