Wahida Ashiq explains how make this most soothing of dishes
I couldn’t get through the week without a nourishing bowl of dhal. This one-pot dish has plenty of health benefits and is remarkably simple to prepare, making it a firm go-to choice for family meals week in week out.
What is Dhal?
Dhal is essentially made with a pulse – your choice of lentils Masoor (red lentil) or split pulses like Moong (Yellow Split Gram) or that you can buy pre-prepared. To make the dish you cook them in a curry (sauce) and finish off by tempering garlic and cumin in olive oil and stirring it into the stew.
Health Benefits
Dhal is a treasure trove of nutrients. Lentils are rich in protein, making them an excellent plant-based option for families looking to reduce meat consumption. They’re also high in dietary fibre, which supports digestion and helps maintain stable blood sugar levels—a critical factor in avoiding the dreaded afternoon slump.
Additionally, dhal is brimming with essential vitamins and minerals such as folate, iron, and magnesium. Folate is vital for cellular function and energy production, while iron boosts vitality by promoting healthy blood circulation. Magnesium, meanwhile, contributes to muscle and nerve function and helps combat stress. The combination of these nutrients makes dhal a powerhouse of sustained energy and nourishment.
Can I Freeze It?
Yes you can freeze dhal, making it a life saver rescue for the days when you just don’t have the bandwidth to cook but have a family to feed and don’t want the guilt complex or cost of ordering takeout.
Essentially, batch cook the dhal and ladle it into freezer bags. I do a couple of different sizes. One for individual portions, so I’ve got dhal as a lunchtime option, and it makes an easy meal for the kids if I’m not around. And another size for a family meal.
I also freeze one batch with the tempered garlic and cumin, and one without, because I do think that adding freshly roasted tempering just before you serve the dhal makes a world of difference.
In an ideal world you’d take it out the night before and let the dhal thaw out – but don’t worry you can use the microwave to quickly defrost and heat the dhal too.
How to Serve
Dhal is so versatile; you can leave it as a soup consistency, perfect to ladle over boiled rice, or thicken it up to eat with roti (flatbread).
My favourite way is to serve it with a side of Pakistani pickle that I mix in with the dhal to give it a tangy, spicy burst and a lightly buttered roti. It’s heaven.
For the pickle, Morrisons and Sainsbury’s stock Shan’s and Ahmeds, or https://desicart.co.uk/ stocks a choice of pickles and everything else you need to conjure up delicious South Asian food including the Laila rice I recommend and even delicious Alphonso mangoes.
My Recipe for One-Pot Dhal
What makes dhal shine is its simplicity. With minimal preparation and one pot, you can whip up a meal that’s brimming with flavour and nutrients.
Follow this recipe for perfect dhal each time or follow the video tutorial on my Instagram page (www.instagram.com/wahidas.kitchen)
Ingredients
- 1 cup of red lentils
- 3 cups of boiling water
- 1 medium sized onion
- 1 vine ripened tomato or good quality tinned tomatoes. Choose whole tomatoes and only use minimal sauce
- 1 chili (optional)
- 4 gloves of garlic
- 1 tsp salt
- ½ tsp chilli powder
- ½ tsp turmeric
- ½ tsp cumin
- 4-5 tbsp olive oil
- Fresh coriander (optional)
- ½ teaspoon garam masala (optional)
Method
- Wash the red lentils until the water runs clear.
- In a pot add the lentils, chopped onion, whole tomato (this makes it easier to remove the skin) chili, water, salt, turmeric and chili powder.
- Bring to boil and then simmer, stirring occasionally, until the lentils turn soft and creamy (about 20-25 minutes).
Prepare the tempering
- In a small pan add the olive oil, crushed or finely sliced garlic and cumin and cook until the garlic turns golden in colour and releases its aroma.
- Add to the dhal and cook for another 5- 10 minutes.
Garnish
- Garnish with fresh coriander leaves and garam masala before serving.
Wahida Ashiq is a private chef and creator of a range of healthy Pakistani meal kits and dry spices that deliver the authentic taste of Pakistan without the hassle. Her range of Pakistani meal kits and dry spices can be bought at the Yerbury and Stroud Green Farmers Markets or you can arrange a home delivery via her Instagram page.
