Dal Bhat recipe

By popular demand, here is the Dal Bhat recipe I use for an amazing clean eating dinner that is high in protein and low in fat.  Dal Bhat was a staple when I was trekking the Helambu Circuit in Nepal a few years ago… every place you stayed at would offer you this for dinner since this is what they were eating themselves.  Of course you could order something exotic like spaghetti with tomato sauce (if you wanted to pay triple).

dal bhat recipe

“Dal” is the lentil stew part, and “Bhat” is the rice over which it’s served.  You can eat the Dal alone, or with some brown rice underneath.  I usually just eat it alone and only add the rice if I’m extra hungry or need more carbs.  Anyhoo… here’s the recipe for the Dal:

2 Tbsp olive oil
5 garlic cloves, roughly chopped
1 onion, chopped
250g lentils (any kind) or split peas, soaked for 3-4 hours beforehand
1/2 tsp turmeric
1/2 tsp cayenne pepper
1/2 tsp chilli powder
1 tsp cumin
2-3 tomatos, sliced
3 cups hot water
2 tsp salt
2 Tbsp coriander, chopped

Soak lentils in water for 3-4 hours, then and drain and rinse.
Heat oil in large soup pot (or wok) over medium heat.
Add garlic and onions; saute until translucent, but not browned.
Add lentils and cook for 10 minutes, stirring often.
Stir in the spices and lay the tomato slices on top.
Put lid on for a few minutes to allow flavors to soak in.
Add water, bring to a boil, then bring down to a gentle simmer and cook covered until soft- about 50 minutes.
Remove from heat and mash, or use the Bamix blender right in the pot to roughly puree.
Add the salt and cilantro.

dal bhat

Leftover Dal Bhat portions ready for the freezer.

Leftover Dal Bhat freezes super well in individual portions for quick and easy clean eating lunches.

I have a stash of frozen “emergency lunches” in the freezer that I can take to work just in case I’ve got nothing else for some reason.  It happens.











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