A quick and easy recipe for a healthy dhal, an earthy, gluten free lentil soup that makes for the perfect Indian meal.
One of my first choices when it comes to eating out is always to enjoy some healthy Indian food – and in my mind this meal cannot start without a healthy dhal, an earthy, gluten free lentil soup that I am in love with.
As I always say to my friends, I am truly convinced that Italian and Indian are some of the best cuisines in the world. But for all those who are trying to stay away from gluten, the latter is an even better option. 
Gluten free Indian food. So easy to find!
In fact, besides Samosa, Naan and a few other items, gluten free Indian food doesn’t require many modifications from the original recipes. Basmati rice is the primary grain that accompanies the mains… and the lentil flatbread Papadum can be found gluten free as well!
If you are looking to recreate a good replica of a restaurant’s healthy Indian recipe, this delicious gluten free dhal is for you!
It’s so simple to make and yet it has a whole rainbow of flavors, coming form the mixture of amazing spices, the starchy taste of stewed lentils and the creamy coconut milk.
I don’t want to tease you any longer. Here is your healthy dhal recipe!
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Healthy Dhal – Gluten Free Lentil Soup
- Total Time: 50 minutes
- Yield: Serves 4
- Diet: Gluten-Free, Vegetarian
Description
Hearty and flavorful, this gluten-free lentil soup is packed with warming spices and is perfect for a chilly evening.
Ingredients
- 1 tbsp Olive Oil
- 2 cloves Garlic
- 1/3 Yellow Onion
- 1 lbs (500 g) dried Red Lentils
- 4 cups (1000 ml) Water
- 4 cups (1000 ml) Water
- 1 tsp Cumin Seeds
- 1 tsp Garam Masala
- 1/2 tsp Sweet Paprika
- 1/2 tsp Curry Powder
- 1/4 tsp Black Pepper
- Himalayan Salt
- 1/2 cup (125 ml) Coconut Milk
- 1 tbsp Black Sesame Seeds
- 1 Sprig Parsley or Sage
- 1 tbsp Coconut Milk
Instructions
- Finely dice the garlic cloves and the onion.
- In a large pot, heat up the olive oil over medium heat and toss in the minced onion and garlic. Fry for about one minute, then toss in the lentils and cumin seeds and let them toast for a couple of minutes, mixing continuously with a wooden spoon.
- Add in ½ of the water little by little and mix well.
- Cover the pot and let the soup simmer for 15 minutes.
- When the soup starts to thicken, add in all the spices, mix well, and pour in the remaining water.
- Keep simmering for 20 more minutes, add in the coconut milk, cook for 5 more minutes, and serve.
Notes
- Rinse the red lentils before cooking to remove any impurities and ensure a smoother texture.
- For a richer flavor, sauté the spices (cumin, garam masala, paprika, curry powder) in the oil for 1 minute before adding the lentils.
- Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days and freezes well for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Indian-Inspired
Nutrition
- Serving Size: 1.5 cups
- Calories: 250
- Sugar: 5
- Sodium: 400
- Fat: 10
- Saturated Fat: 5
- Unsaturated Fat: 5
- Carbohydrates: 40
- Fiber: 10
- Protein: 15
- Cholesterol: 0
Even though this soup could be served as an entrée simply by adjusting the serving size, Indian restaurants tend to only serve it a starter, in a small bowl that can only fit a ladle full of dhal.
After complaining for a long time about this “silly”, tiny serving size (I wanted more!!), I realized there’s a reason behind this.
Lentils (like all legumes in general) can be quite upsetting for the stomach, so make sure you stick to the Indian portion rules and keep the stomachache away ;)
What is your favorite gluten free Indian food? What are your best tips on what to order to feel light after and Indian dinner?
Share leaving a comment below!
Have a wonderful time and I will catch you next time!!
Ambra
P.S. If you are looking for a cool dessert to end your meal with and that’s free from gluten, sugar and dairy… then you have to check out my EBook “How To Indulge While Eating Clean”, where I share over 75 of my best dessert recipes, and a whole chapter of tips on how to detoxify from sugar while indulging in healthy desserts nonetheless! ;)
Frequently Asked Questions
What type of lentils should I use for this dhal?
For this recipe, you should use split red lentils, as they cook quickly and create a smooth texture in the soup.
Can I substitute coconut milk with another ingredient?
You can use vegetable broth or almond milk as a substitute, but keep in mind that it will alter the flavor and creaminess of the dhal.
What spices are essential for making this dhal flavorful?
Essential spices include cumin, turmeric, and coriander, which contribute to the earthy flavor profile of the soup.
