Dal Bhat – Nepalese Lentil Soup Recipe
Description:
Dal Bhat, a staple dish in Nepalese cuisine, is a wholesome and mildly spiced lentil soup served alongside rice. This recipe combines the earthy flavors of red lentils with the aromatic warmth of spices like coriander, turmeric, and ginger. It’s an excellent vegetarian meal option that’s nutritious, easy to prepare, and perfect for a quick yet flavorful meal. The soup is comforting, light, and rich in protein, making it an ideal dish for any occasion.
Prep Time:
10 minutes
Cook Time:
20 minutes
Serves:
4
Dietary Information:
- Vegetarian
- Can be adapted for vegan diets by using oil instead of ghee
Ingredients:
| Ingredient | Quantity |
|---|---|
| Ghee or oil | 2 tbsp |
| Onion, finely chopped | 1 medium |
| Garlic cloves, minced | 2 |
| Ginger, grated (5cm piece) | 1 |
| Coriander seeds, crushed | 1 tsp |
| Green chili (optional), finely chopped | 1 |
| Red chili powder | ½ tsp |
| Turmeric | ½ tsp |
| Red lentils, washed | 200g |
| Water | 700ml |
| Salt | 1 tsp |
| Fresh coriander, chopped (for garnish) | Handful |
Instructions:
-
Sauté the Aromatics:
Begin by heating the ghee or oil in a large frying pan over medium heat. Add the finely chopped onions and cook them until they turn translucent. Be careful not to let them brown, as you want a mild sweetness from the onions rather than a caramelized flavor. -
Infuse the Spices:
Lower the heat and stir in the minced garlic, grated ginger, and optional chopped green chili for a hint of extra heat. Next, add the crushed coriander seeds, red chili powder, and turmeric. Continue stirring for around 3 minutes until the mixture becomes fragrant and the spices are well incorporated. -
Cook the Lentils:
Stir the washed red lentils into the spice mixture, ensuring the lentils are evenly coated with the aromatic base. This step helps infuse the lentils with the flavor of the spices. -
Simmer the Soup:
Pour in the water and bring the mixture to a boil. Add the salt and reduce the heat to a simmer. Let the lentils cook for about 15 minutes or until they are soft and tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pan. -
Finishing Touches:
Once the lentils are fully cooked, remove the pan from the heat. Stir in a generous handful of freshly chopped coriander for a burst of fresh, herbal flavor. -
Serve:
Ladle the Dal into bowls and serve hot, ideally alongside steamed rice or your favorite flatbread for a complete, satisfying meal.
Nutritional Information (Per Serving):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 210 kcal |
| Protein | 9g |
| Carbohydrates | 24g |
| Fat | 8g |
| Fiber | 7g |
| Sugar | 4g |
| Sodium | 600mg |
This mildly spiced Dal Bhat is perfect for those seeking a simple yet flavorful meal. Rich in plant-based protein, it makes a wonderful vegetarian dish that can be prepared quickly for lunch or dinner. Whether served with rice or enjoyed on its own, this Nepalese lentil soup brings the warmth of traditional home-cooked comfort to your table.
