Oil-free dahl with brown rice is a wholesome, comforting, and nutrient-rich, satisfying dish packed with bold, aromatic flavours. Made with dried red lentils, a medley of spices like curry powder, turmeric, cumin, and coriander, and flavoured with fresh garlic, ginger, and green chillies, this dish delivers a warm, savoury taste with each bite. Simmered with water and diced tomatoes until creamy, this dahl is paired with fibre-rich brown rice, creating a complete, plant-based meal perfect for lunch, dinner, or meal prep.

Health Benefits:

1. Red Lentils are a powerhouse of plant-based protein and are rich in dietary fiber. They promote digestive health and help regulate blood sugar levels. They also contain essential nutrients like folate, iron, and magnesium, which support energy production and overall health.
2. Brown Rice is a whole grain that is high in fibre and provides sustained energy. It is also a source of essential minerals such as magnesium and selenium, which promote heart health and help combat inflammation.
3. Turmeric, a key ingredient in dahl, contains curcumin, a potent anti-inflammatory and antioxidant compound that supports joint health, immunity, and overall well-being.
4. Ginger is renowned for its anti-inflammatory properties and ability to aid digestion, reduce nausea, and boost immunity.
5. Garlic offers immune-boosting and antimicrobial benefits due to its bioactive sulfur compounds, like allicin, supporting the body’s ability to fight infections.
6. Tomatoes are a rich source of vitamin C, potassium, and lycopene, a powerful antioxidant that supports skin health and reduces the risk of chronic diseases.
7. Cumin, Coriander, and Mustard Seeds are aromatic spices that enhance flavour and bring digestive benefits. Mustard seeds are particularly beneficial for metabolism and have anti-inflammatory properties.
8. Black Pepper enhances the absorption of curcumin from turmeric and provides its own antioxidant and anti-inflammatory properties.
9. Green Chilies bring a spicy kick, and capsaicin, a compound shown to boost metabolism and support cardiovascular health, is also present.

This oil-free version of Dahl offers all the creamy texture and deep flavours of the traditional dish without added fat. Avoiding oil lowers the dish’s calories and saturated fats, making it heart-healthy and perfect for those pursuing a clean, whole-food diet. Pairing it with brown rice ensures a complete protein profile and keeps you feeling full and energized. This nutrient-packed meal is delicious and supports digestion, heart health, and overall vitality.

Oil-Free Dahl with Brown Rice

Catherine Barclay

A hearty, oil-free dahl made with protein-packed red lentils, aromatic spices, and fresh ginger, garlic, and green chilies, simmered with diced tomatoes and served over wholesome brown rice—perfect for a flavorful and healthy plant-based meal.

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Course Main Course

Cuisine Indian

Servings 4 servings

Ingredients

  

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• 2 cups dried red lentils
• 8 cups water
• 1 large brown onion finely diced
• 6 cloves garlic minced
• 1 tbsp fresh ginger grated
• 2 green chillies minced (seeds removed)
• 1 tbsp curry powder
• 1 tsp whole mustard seeds
• 1 tsp coriander (cilantro) diced finely
• ½ tsp cumin
• ¼ tsp turmeric
• ¼ tsp ground black pepper
• 1 can diced tomatoes

Instructions

 

• A hearty, oil-free dahl made with protein-packed red lentils, aromatic spices, and fresh ginger, garlic, and green chillies, simmered with diced tomatoes and served over wholesome brown rice—perfect for a flavorful and healthy plant-based meal.
• While lentils are cooking, add a small amount of water or veg stock to a frying pan and cook the onion, garlic, ginger and chillies until soft. Then add spices and pepper, stir to combine, then add the tomato
• Add mix to the lentils and continue simmering for another 5 mins to infuse.
• Serve garnished with coriander and brown rice.

Keyword Dahl, Lentils, plant-based, vegan, wfpb

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