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Healthy Dhal – Gluten Free Lentil Soup

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Healthy Dhal – Gluten Free Lentil Soup

One of my first choices when it comes to eating out is always to enjoy some healthy Indian food – and in my mind this meal cannot start without a healthy dhal, an earthy, gluten free lentil soup that I am in love with.

As I always say to my friends, I am truly convinced that Italian and Indian are some of the best cuisines in the world. But for all those who are trying to stay away from gluten, the latter is an even better option.

In fact, besides Samosa, Naan and a few other items, gluten free Indian food doesn’t require many modifications from the original recipes. Basmati rice is the primary grain that accompanies the mains… and the lentil flatbread Papadum can be found gluten free as well!

If you are looking to recreate a good replica of a restaurant’s healthy Indian recipe, this delicious gluten free dhal is for you!

It’s so simple to make and yet it has a whole rainbow of flavors, coming form the mixture of amazing spices, the starchy taste of stewed lentils and the creamy coconut milk.

I don’t want to tease you any longer. Here is your healthy dhal recipe!

Healthy Dhal – Gluten Free Lentil Soup





No. of


    • 1 tbps Olive Oil
    • 2 cloves of Garlic
    • 1/3 Yellow Onion
    • 500 gr dried Red Lentils
    • 1 1/5 lt Water
    • 1 tsp Cumin Seeds
    • 1 tsp Garam Masala
    • ½ tsp Sweet Paprika
    • ½ tsp Curry Powder
    • ¼ tsp Black Pepper
    • Himalayan Salt (to taste)
    • 150 ml (½ cup) Coconut Milk

To garnish

  • 1 tsbp Black Sesame Seeds
  • 1 Sprig of Parsley or Sage
  • 1 tbsp Coconut Milk
  1. Finely dice the garlic cloves and the onion.
  2. In a large pot heat up the olive oil over medium heat and toss in the minced onion and garlic. Fry for about a minute then toss in the lentils and the cumin seeds and let them toast for a couple of minutes mixing continuously with a wooden spoon.
  3. Add in ½ of the water little by little and mix well.
  4. Cover the pot and let the soup simmer for 20 minutes.
  5. When your healthy dhal starts to thicken, add in all the spices, mix well and pour in the remaining water.
  6. Keep simmering for 300 more minutes, add in the salt, coconut milk, cook for 5 more minutes and serve.
  7. Garnish your healthy dhal as you see in the photos and enjoy!

NOTE: The dried lentils I used were very tiny and thin. According to the kind of lentils you use, you might need to add more liquid or let your dhal simmer for longer.

Even though this soup could be served as an entrée simply by adjusting the serving size, Indian restaurants tend to only serve it a starter, in a small bowl that can only fit a ladle full of dhal.

After complaining for a long time about this “silly”, tiny serving size (I wanted more!!), I realized there’s a reason behind this.

Lentils (like all legumes in general) can be quite upsetting for the stomach, so make sure you stick to the Indian portion rules and keep the stomachache away ?

What is your favorite gluten free Indian food? What are your best tips on what to order to feel light after and Indian dinner?
Share leaving a comment below!

Have a wonderful time and I will catch you next time!!


P.S. If you are looking for a cool dessert to end your meal with and that’s free from gluten, sugar and dairy… then you have to check out my EBook “How To Indulge While Eating Clean”, where I share over 75 of my best dessert recipes, and a whole chapter of tips on how to detoxify from sugar while indulging in healthy desserts nonetheless! ?

Healthy Dhal Gluten and Dairy Free

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Ambra Torelli
Born and raised in Italy, Ambra visited over 20 countries and now she divides her time in between Italy and the US, where her husband is from and where she moved in 2011 work as university professor of Italian Literature. She writes about food, travel and things that inspire her! more about ambra

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