Healthy Dhal – Gluten Free Lentil Soup

April 26, 2016
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Photo by Ambra Torelli
  • Serves 1
Author Notes

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.

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! —Ambra Torelli

What You'll Need
  • For soup
  • 1 tablespoon Olive Oil
  • 2 pieces cloves of Garlic
  • 1/3 piece Yellow Onion
  • 500 grams dried Red Lentils
  • 1 liter Water
  • 1 teaspoon Cumin Seeds
  • 1 teaspoon Garam Masala
  • 1/2 teaspoon Sweet Paprika
  • 1 teaspoon Curry Powder
  • 1/4 teaspoon Black Pepper
  • 1 piece Himalayan Salt (to taste)
  • 125 milliliters Coconut Milk
  • To garnish:
  • 1 tablespoon Black Sesame Seeds
  • 1 sprig of Parsley or Sage
  • 1 tablespoon Coconut Milk
  1. Finely dice the garlic cloves and the onion.
  2. In a large pot heat up the olive oil over medium heat and toss in the minced onion and garlic. Fry for about a minute then toss in the lentils and the cumin seeds and let them toast for a couple of minutes mixing continuously with a wooden spoon.
  3. Add in ½ of the water little by little and mix well.
  4. Cover the pot and let the soup simmer for 15 minutes.
  5. When your healthy dhal starts to thicken, add in all the spices, mix well and pour in the remaining water.
  6. Keep simmering for 20 more minutes, add in the coconut milk, cook for 5 more minutes and serve.
  7. Garnish your healthy dhal as you see in the photos and enjoy!

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