Healthy Recipes Ingredients Healthy Bean Recipes Healthy Lentil Recipes Breakfast Dal Bowl 5.0 (4) 3 Reviews Lentil-based dal makes a filling breakfast packed with protein, fiber and essential nutrients, delivering lasting energy throughout your morning. Prepare this dal in advance and store it in the fridge for a convenient option to enjoy throughout the week, or freeze it to have on hand for an easy breakfast in the months ahead. By Julia Levy Julia Levy Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon. EatingWell's Editorial Guidelines Published on July 31, 2024 Tested by Liv Dansky Tested by Liv Dansky Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel Active Time: 1 hr 10 mins Total Time: 1 hr 10 mins Servings: 8 Nutrition Profile: No Added Sugar Gut Healthy Sesame-Free Nut-Free Healthy Pregnancy Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Spice up your morning with this Breakfast Dal Bowl. This satisfying meal features a blend of warming spices along with plenty of protein and fiber from the lentils to keep you full and energized throughout the morning. You can make a big batch on the weekend and keep the leftovers in the fridge for an easy grab-and-go option for busy mornings throughout the week. To make this warming breakfast last even longer, freeze it in individual portions to have on hand in the months ahead. No matter how you plan to use it, we’re sure you’ll love it just like we do. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Beluga lentils or whole urad dal work well in this recipe. Both are black lentils, with beluga lentils being smaller in size (they resemble caviar, hence the name). When they reach their desired consistency depends on how fresh they are, which type you use and how quickly you cook them. Lentils should be simmered, not boiled, so they keep some of their structure intact. If you are nearing the end of the cooking time and feel like they could use a little bit longer on the heat, or if the mixture seems too thick or dry, add more water, ½ cup at a time. Finely chopped veggies blend into the dal seamlessly, contributing a silky texture to the dish. Try to chop them no larger than the size of the lentils you are using, and opt for finely chopped canned tomatoes over regular canned tomatoes if you’re not using fresh. We toast cumin seeds in ghee or butter to add to the dal right before serving, a process known as tadka in Indian cuisine. It adds an extra layer of flavor, aroma and complexity that you simply can’t get if you only add the spices at the beginning. The fat from the ghee or butter helps carry the flavor and, along with heavy cream, adds richness to the dish. Nutrition Notes Plenty of ginger may not only help soothe an upset stomach, but some research suggests ginger may also help people manage certain conditions like osteoarthritis and rheumatoid arthritis by reducing inflammatory markers, joint swelling and pain intensity. Tomatoes, and cooked tomatoes in particular, are high in lycopene, an antioxidant that may help protect against heart disease by neutralizing inflammation that leads to plaque buildup in arteries. Garlic has a number of surprising health benefits. It contains allicin, a sulfur-containing compound that can help support your immune system. Garlic is also a prebiotic food, so it helps feed the healthy bacteria in your gut. Lentils are high in protein and fiber, which will keep you feeling full for longer. Lentils are also high in iron, a good source of phytochemicals and have a low glycemic index, which can help manage your blood sugar. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel Cook Mode (Keep screen awake) Ingredients Dal 6 tablespoons unsalted butter or ghee, divided 2 cups finely chopped white or yellow onion 2 tablespoons minced garlic 2 tablespoons grated fresh ginger 2 teaspoons garam masala 1/2 teaspoon cayenne pepper (optional) 2 cups canned or fresh finely chopped tomatoes 1 bay leaf 5 cups water, plus more as needed 2 cups dried black lentils (such as beluga or whole urad dal; about 1 pound) 1 1/4 teaspoons salt 1 tablespoon cumin seeds 1/2 cup heavy cream Chopped fresh cilantro, for garnish (optional) Lime Yogurt 3/4 cup whole-milk plain yogurt 1/2 teaspoon lime zest 1 1/2 teaspoons lime juice 1/8 teaspoon salt Directions To prepare dal: Melt 3 tablespoons butter (or ghee) in a large skillet over medium-low heat. Add onion, garlic and ginger; cook, stirring occasionally, until softened and translucent, about 5 minutes. Add garam masala and cayenne (if using); cook, stirring constantly, until the spices are fragrant and the vegetables are coated, about 1 minute. Stir in tomatoes and bay leaf; increase heat to medium and cook, stirring often, until almost all of the liquid has evaporated and the mixture is thickened, 7 to 8 minutes. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel Stir in water, lentils and 1¼ teaspoons salt; bring to a boil over medium-high heat. Reduce heat to maintain a simmer; cook, stirring occasionally, until the lentils are tender, 35 to 40 minutes, adding more water, ½ cup at a time, if needed to reach desired consistency. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel Meanwhile prepare lime yogurt: Stir yogurt, lime zest, lime juice and salt in a medium bowl until combined. Cover and refrigerate until ready to use. Melt the remaining 3 tablespoons butter (or ghee) in a small skillet over medium heat. Add cumin seeds; cook, swirling occasionally, until toasted and fragrant, about 2 minutes. Remove from heat. When the lentils are thickened and tender, stir in cream and the cumin-butter mixture. Drizzle each bowl with lime yogurt and garnish with cilantro, if desired. Frequently Asked Questions What is dal? Dal can be an ingredient and a dish in Indian cuisine. As an ingredient, it refers to dried, split pulses, such as lentils (like the whole urad dal we call for here) as well as peas and beans. As a dish, dal is a savory, spiced stew-like dish made from these ingredients. Is dal healthy? Yes! Dal provides plenty of plant-based protein and fiber to fill you up, along with other essential nutrients that are perfect for starting your day off right. What can I serve with Breakfast Dal? You can enjoy this dal on its own or serve it with a toasted slice of naan or whole-grain bread to sop up the leftovers. You can also add a poached egg for an extra boost of protein. For extra fiber, try serving it with a side of cooked brown basmati rice. Can I make Breakfast Dal ahead? Yes! Let the dal cool to room temperature before covering and refrigerating it for up to 5 days, or you can freeze it for up to 6 months. The lime yogurt can be made and stored in the refrigerator for up to 5 days. EatingWell.com, July 2024 Rate It Print Nutrition Facts (per serving) 360 Calories 17g Fat 41g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 8 Serving Size 1 cup dal & 1 1/2 Tbsp. yogurt Calories 360 % Daily Value * Total Carbohydrate 41g 15% Dietary Fiber 7g 24% Total Sugars 6g Protein 15g 29% Total Fat 17g 21% Saturated Fat 10g 50% Cholesterol 44mg 15% Vitamin A 167µg Vitamin C 12mg 14% Vitamin D 0µg Vitamin E 1mg 6% Folate 247µg Vitamin K 8µg Sodium 392mg 17% Calcium 92mg 7% Iron 4mg 23% Magnesium 44mg 11% Potassium 605mg 13% Zinc 2mg 19% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.