Breakfast Dal Bhat (Lentil Soup for Hormone Health)
Breakfast Dal Bhat (Lentil Soup for Hormone Health)
Ingredients
For the Lentils
- 1 cup red lentils, soaked for 1 hour, then drained
- 4 cups water
- 1 teaspoon turmeric powder
- 1/2 teaspoon salt
For the Aromatic Base
- 2 tablespoons ghee
- 1 red onion, finely chopped
- 4 cloves garlic, grated
- 1 tablespoon fresh ginger, peeled and grated
- 1 green bell pepper, finely chopped
- 1/2 cup fresh cilantro, finely chopped, plus more for garnish
For the Freshly Ground Spices
- 2 dried red chilies
- 2 cinnamon sticks, small, broken into pieces
- 1/2 teaspoon cloves
- 1/2 teaspoon black peppercorns
- 1 teaspoon cumin seeds
- 4 green cardamom pods
For Serving
- 2 tablespoons butter, or additional ghee
Instructions
- 1
Place the red lentils in a bowl and cover with 3-4 cups of water. Let them soak for 1 hour, then drain thoroughly.
⏱️ 60 min
- 2
While the lentils are soaking, prepare the freshly ground spices. In a dry pan over medium heat, lightly toast the dried red chilies, cinnamon stick pieces, cloves, black peppercorns, cumin seeds, and green cardamom pods for 1-2 minutes until fragrant. Be careful not to burn them. Transfer to a spice grinder or mortar and pestle and grind into a fine powder. Set aside.
⏱️ 5 min
- 3
In an Instant Pot or large heavy-bottomed pot, combine the drained red lentils, 4 cups of fresh water, turmeric powder, and 1/2 teaspoon of salt. If using an Instant Pot, cook on high pressure for 8 minutes, then allow for a natural pressure release for 10 minutes before quick releasing any remaining pressure. If using a regular pot, bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender and have broken down into a thick soup-like consistency. Stir occasionally to prevent sticking.
⏱️ 25 min
- 4
While the lentils are cooking, prepare the aromatic base. In a separate pan, heat the ghee over medium heat. Add the finely chopped red onion and sauté for 5-7 minutes until softened and translucent.
⏱️ 7 min
- 5
Add the grated garlic, grated ginger, and finely chopped green bell pepper to the pan with the onions. Sauté for another 3-5 minutes until the bell pepper is slightly tender and the aromatics are fragrant.
⏱️ 5 min
- 6
Stir in the freshly ground spice mixture and the 1/2 cup of finely chopped cilantro into the aromatic base. Cook for 1 minute, stirring constantly, until fragrant.
⏱️ 1 min
- 7
Once the lentils are cooked, stir the aromatic base into the lentil soup. Taste and adjust salt if needed.
⏱️ 2 min
- 8
Ladle the Breakfast Dal Bhat into bowls. Top each serving with a small pat of butter (or additional ghee) and a sprinkle of fresh cilantro for garnish. Serve warm.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
Breakfast Dal Bhat (Lentil Soup for Hormone Health)
For the Lentils
- 1 cup red lentils, soaked for 1 hour, then drained
- 4 cups water
- 1 teaspoon turmeric powder
- 1/2 teaspoon salt
For the Aromatic Base
- 2 tablespoons ghee
- 1 red onion, finely chopped
- 4 cloves garlic, grated
- 1 tablespoon fresh ginger, peeled and grated
- 1 green bell pepper, finely chopped
- 1/2 cup fresh cilantro, finely chopped, plus more for garnish
For the Freshly Ground Spices
- 2 dried red chilies
- 2 cinnamon sticks, small, broken into pieces
- 1/2 teaspoon cloves
- 1/2 teaspoon black peppercorns
- 1 teaspoon cumin seeds
- 4 green cardamom pods
For Serving
- 2 tablespoons butter, or additional ghee
Instructions
- 1
Place the red lentils in a bowl and cover with 3-4 cups of water. Let them soak for 1 hour, then drain thoroughly.
⏱️ 60 min - 2
While the lentils are soaking, prepare the freshly ground spices. In a dry pan over medium heat, lightly toast the dried red chilies, cinnamon stick pieces, cloves, black peppercorns, cumin seeds, and green cardamom pods for 1-2 minutes until fragrant. Be careful not to burn them. Transfer to a spice grinder or mortar and pestle and grind into a fine powder. Set aside.
⏱️ 5 min - 3
In an Instant Pot or large heavy-bottomed pot, combine the drained red lentils, 4 cups of fresh water, turmeric powder, and 1/2 teaspoon of salt. If using an Instant Pot, cook on high pressure for 8 minutes, then allow for a natural pressure release for 10 minutes before quick releasing any remaining pressure. If using a regular pot, bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender and have broken down into a thick soup-like consistency. Stir occasionally to prevent sticking.
⏱️ 25 min - 4
While the lentils are cooking, prepare the aromatic base. In a separate pan, heat the ghee over medium heat. Add the finely chopped red onion and sauté for 5-7 minutes until softened and translucent.
⏱️ 7 min - 5
Add the grated garlic, grated ginger, and finely chopped green bell pepper to the pan with the onions. Sauté for another 3-5 minutes until the bell pepper is slightly tender and the aromatics are fragrant.
⏱️ 5 min - 6
Stir in the freshly ground spice mixture and the 1/2 cup of finely chopped cilantro into the aromatic base. Cook for 1 minute, stirring constantly, until fragrant.
⏱️ 1 min - 7
Once the lentils are cooked, stir the aromatic base into the lentil soup. Taste and adjust salt if needed.
⏱️ 2 min - 8
Ladle the Breakfast Dal Bhat into bowls. Top each serving with a small pat of butter (or additional ghee) and a sprinkle of fresh cilantro for garnish. Serve warm.
⏱️ 3 min