Ingredients
For Dal (Lentil Soup)
- 1 cup lentils (red lentils or yellow moong dal)
- 4 cups water
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 green chili (optional), chopped
- 1 medium tomato, chopped
- 1 tsp turmeric powder
- 1 tsp cumin seeds
- 1 tsp mustard seeds (optional)
- Salt to taste
- 1 tbsp ghee or oil
- Fresh coriander leaves for garnish
For Bhat (Rice)
- 1.5 cups basmati or any white rice
- 3 cups water
- A pinch of salt (optional)
Directions
Dal Bhat is a quintessential comfort food in Nepali and Indian cuisine, beloved for its simplicity and wholesome nourishment. This traditional meal consists of two main components: dal, a rich and flavorful lentil soup, and bhat, which refers to steamed rice. The dish is not only a staple in many homes but also a complete meal that balances proteins, carbohydrates, and essential nutrients.
The lentils, typically yellow moong dal or red lentils, are cooked with aromatic spices such as cumin, turmeric, and ginger, creating a warming and satisfying soup. This is complemented by the fluffy basmati rice, which serves as a perfect base to absorb the deliciously spiced dal. The dish is often enhanced with tempering (tadka), made from sautéed onions, garlic, tomatoes, and fresh coriander, adding depth of flavor and a hint of freshness.
Dal Bhat can be enjoyed on its own or served with various side dishes, such as sautéed vegetables, yogurt, pickles, and papad, making it a versatile and customizable meal. Its simplicity makes it easy to prepare, yet its rich taste and fulfilling nature make it a favorite for any occasion. Whether for a hearty lunch, dinner, or a comforting weeknight meal, Dal Bhat is a dish that brings warmth and satisfaction to the table.
Here’s a general nutritional breakdown for Dal Bhat (per serving of dal with rice):
| Nutrient | Amount (Per Serving) |
|---|---|
| Calories | 350–400 kcal |
| Carbohydrates | 60–65 g |
| Protein | 15–18 g |
| Fat | 5–7 g |
| Fiber | 8–10 g |
| Sugars | 5–7 g |
| Sodium | 250–300 mg |
| Potassium | 500–600 mg |
| Iron | 3–4 mg |
| Calcium | 40–60 mg |
| Vitamin A | 100–150 IU |
Disclaimer: Nutritional values provided are based on the ingredients used for the Dal and Bhat (lentil soup and steamed rice) only. These values are approximate and may vary based on portion sizes and specific ingredients. For personalized dietary recommendations, consult with a healthcare provider or nutritionist.
Steps
1 Done | Cook the Rice (Bhat)Wash the rice in water until the water runs clear. In a pot, add 3 cups water and a pinch of salt. Bring to a boil, then add rice. Cover, reduce heat to low, and cook for 15–20 minutes until rice is soft and water is absorbed. Fluff with a fork. |
2 Done | Cook the DalWash lentils thoroughly |
3 Done | In a pot, boil lentils with 4 cups water, turmeric, and a pinch of salt for 20–25 minutes until soft. Skim off any foam. |
4 Done | In a separate pan, heat ghee/oil. Add cumin seeds (and mustard seeds if using). |
5 Done | Add chopped onion, garlic, ginger, and chili. Sauté until golden. |
6 Done | Add chopped tomato and cook till soft. |
7 Done | Pour this tempering (tadka) into the cooked dal and simmer for 5 more minutes. |
8 Done | Adjust salt and consistency with water if needed. |
9 Done | 🍽️ Serving SuggestionServe hot dal over steamed rice. You can add sautéed spinach, potato curry, papad, pickles, or yogurt on the side for a full Nepali-style meal. |
