Creamy Green Dal: A Comforting Ayurvedic Recipe for Fall
As the cooler months settle in, there's nothing more grounding than a bowl of warm, nourishing dal. This Creamy Green Dal is not just delicious—it's packed with Ayurvedic goodness that helps calm the body and support digestion during fall. With its rich blend of spices, creamy coconut milk, and vibrant spinach, this dish is the perfect way to balance the vata dosha that tends to rise as the weather cools. Plus, lentils are a powerhouse of plant-based protein, making this recipe not only comforting but nourishing for both body and soul.
Why This Dal is Perfect for Fall
In Ayurveda, fall is associated with the vata dosha, which is characterized by air and space elements. This season often brings cooler, drier weather that can make us feel ungrounded, anxious, or scattered. To counterbalance vata, we need foods that are warming, grounding, and easy to digest—enter this Creamy Green Dal.
Lentils are a staple in Ayurvedic cooking, known for being easy to digest and high in protein. They're a fantastic way to calm vata by providing grounding energy, while also helping to build and nourish the tissues. Once soaked, they become even easier on the digestive system, allowing you to get all their benefits without feeling bloated.
Ginger and turmeric are standout ingredients in this recipe, both known for their anti-inflammatory properties. Ginger is warming, aids digestion, and helps ease any discomfort in the gut, which is essential as our digestive systems tend to slow down during fall. Turmeric, meanwhile, adds warmth and supports your immune system—something we all need during the cooler months.
Coconut milk gives the dahl its creamy texture while balancing the heat from the spices. Coconut milk is cooling, so it helps to keep the dish from being too heating, striking a perfect balance between grounding and calming vata without over-stimulating pitta (the heat/fire element in the body).
Spinach adds a dose of vibrancy to the meal, offering iron, vitamins A and C, and powerful antioxidants. Including fresh greens in your meals during fall provides lighter, more sattvic (pure) energy, while still being nourishing and grounding.
The Recipe
Ingredients:
2 tbsp Extra virgin olive oil (EVOO)
1 cup green lentils (soaked for 2-6 hours)
1 medium red onion or 2 small shallots (diced)
1 jalapeño (de-seeded and diced)
1-inch piece ginger (minced or grated)
2.5 tsp garam masala
1 tsp turmeric
1/4 tsp garlic powder
Salt and black pepper (to taste)
Chili pepper flakes (to taste)
1 cup coconut milk
2 1/3 cups broth (chicken or vegetable)
Handful of baby spinach (chopped)
Lemon juice (1/2 lemon) *optional
Pre-cooking Instructions:
Rinse lentils thoroughly and soak them in 3-4 cups of water for at least 2-6 hours.
After soaking, rinse the lentils.
Cooking Instructions:
Heat the EVOO in a pot or deep pan on medium heat.
Add diced onion or shallots and sauté on low-medium heat until soft.
Add minced ginger, cooking for about a minute before adding jalapeño, garam masala, turmeric, and garlic powder.
Stir in the soaked lentils, followed by the coconut milk and broth. Season with salt, pepper, and chili flakes (adjust later if needed).
Cover and cook on medium-high heat for 10-15 minutes, stirring regularly. Remove the lid and cook for another 10-15 minutes until the lentils are tender. For a thicker consistency, cook for an additional 10 minutes.
Finally, stir in the chopped spinach and cook for 1-2 more minutes.
Add lemon juice (if desired) and adjust salt, pepper, and chili flakes to taste.
Serve and Enjoy!
This Creamy Green Dal is a simple yet nutrient-dense dish that not only delights your taste buds but also supports your body during the fall season. Whether you're looking to calm your vata, boost your immune system, or simply enjoy a warm, comforting meal, this dal has you covered. Plus, it’s easy to customize—add more heat with extra chili flakes, or leave the jalapeño out for a milder version.
With this warming and grounding dal, you're treating yourself to a wholesome, balanced dish that’s as beneficial for your health as it is satisfying to eat. Happy cooking and enjoy the cozy vibes this dish brings to your fall table!