Mild Red Lentil Dahl with Basmati Rice
A comforting, fibre-rich dahl that's gentle on digestion and packed with prebiotic goodness to nourish your gut microbiome every day.
Ingredients
- 200 g dried red lentils
- 200 g basmati rice
- 400 ml coconut milk (unsweetened, no additives)
- 400 ml vegetable stock, homemade or shop-bought (onion- and garlic-free)
- 200 ml water (for the lentils)
- 1 tin chopped tomatoes (400 g)
- 2 tbsp coconut oil or ghee (clarified butter)
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp ground cardamom
- ½ tsp freshly grated ginger (or ¼ tsp ground ginger)
- ½ tsp fine salt (adjust to taste)
- 1 pinch freshly ground black pepper
- 3 chive stalks or the green tops of 2 spring onions (for the low-FODMAP version)
- Juice of ½ lemon
- A few fresh coriander leaves, to garnish (optional)
Instructions
Preparation Steps
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Rinse the red lentils thoroughly under cold water in a fine-mesh sieve until the water runs clear. This step removes surface starch residue and helps reduce any potential digestive discomfort.
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Prepare the basmati rice: rinse it under cold water two or three times to remove excess starch and ensure the grains stay separate once cooked. Transfer to a saucepan with double the volume of lightly salted water (400 ml). Bring to the boil, then cover, reduce the heat to its lowest setting and cook for 10–12 minutes. Turn off the heat and leave to rest, covered, for 5 minutes. Fluff gently with a fork and keep warm.
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Heat the ghee or coconut oil over a medium heat in a large, heavy-bottomed saucepan. Once hot, add the cumin, ground coriander, cardamom and turmeric. Toast the spices for 30–60 seconds, stirring constantly: this releases their essential oils and anti-inflammatory compounds whilst building a wonderfully fragrant base for the dahl. Take care not to let them burn.
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Add the grated ginger and stir for a further 30 seconds. Ginger supports gastric motility and lends a gently warming note that makes this dish both digestive and comforting.
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Stir in the chopped tomatoes, mixing well to deglaze any spices from the bottom of the pan. Leave to simmer over a medium-high heat for 3–4 minutes, until the sauce thickens slightly and the acidity of the tomatoes mellows.
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Add the rinsed red lentils, coconut milk, vegetable stock and the additional 200 ml of water. Stir well to combine. Bring to the boil, then reduce the heat to low. Simmer uncovered for 15–20 minutes, stirring regularly, until the lentils have completely broken down into a smooth, creamy texture. This long, gentle cooking eliminates potentially hard-to-digest compounds and maximises the digestibility of the fibre.
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Season with salt, black pepper and the finely sliced green tops of the chives or spring onions. Black pepper enhances the body's absorption of curcumin (the active compound in turmeric) — a small step with amplified anti-inflammatory benefits.
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Off the heat, squeeze in the juice of the half lemon directly into the dahl. Avoid adding it during cooking, as vitamin C degrades at high temperatures. Added at the end, it preserves its role as an enhancer of non-haem iron absorption from the lentils. Stir gently and taste to adjust the seasoning if needed.
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Serve immediately by spooning a generous portion of basmati rice into a deep bowl or dish, then ladling the dahl generously on top. Scatter over a few fresh coriander leaves for a fresh finish and a beautiful presentation.
Notes & Gut-Friendly Tips
🌿 Strict low-FODMAP adaptation: This recipe is already designed to keep FODMAPs low (no garlic or onion, green tops only). If you are in the elimination phase, be sure to limit your portion of cooked red lentils to around 45 g per meal, and choose a coconut milk that is free from additives and guar gum (check the ingredients list carefully).
🍋 Iron & vitamin C tip: If you experience fatigue or mild anaemia, serve this dish alongside a small salad of rocket or baby spinach dressed with lemon juice to further maximise plant-based iron absorption.
❄️ Storage & bonus prebiotics: The dahl keeps for 3 days in the fridge and freezes very well. Basmati rice that has been cooked, cooled and then reheated develops a fraction of resistant starch — a natural prebiotic that feeds your gut microbiome. Don't hesitate to make this dish the day before!
🧈 Ghee vs. plant-based oil: Ghee is naturally very low in lactose and casein, making it well tolerated by most people who are sensitive to dairy products. It also contains butyric acid — the preferred fuel for your intestinal cells.