Italian-Style Dahl

Italian-Style Dahl

In This Article


Italian-Style Dahl
  • 1 cup split yellow mung dahl beans
  • 2 cups water (or sodium-free vegetable stock)
  • ½ cup onion, diced
  • 2 tsp garlic, minced
  • 1 tsp rosemary, dried (or 2 tsp fresh)
  • 1 tsp oregano, dried (or 2 tsp fresh)
  • 1 tsp paprika
  • 2 tsp lemon juice
  • ½ tsp salt
  • Pinch black pepper, freshly ground
  • 1 cup seasonal vegetables, chopped


  1. In a medium saucepan, combine the beans, water, onion, garlic, and herbs.
  2. Cover. Bring to a boil. Reduce heat to low and simmer 20–25 minutes, until beans are thoroughly cooked.
  3. Garnish with lemon, salt and pepper to taste.
  4. Serve with steamed seasonal vegetables drizzled with lemon juice, sea salt and pepper to taste. Or you can cook the vegetables into the dahl.

Non-Cleansing Option: Add ½–1 tsp of oil per serving, such as ghee, butter, coconut oil or olive oil. If the entire dish will be eaten when not cleansing, sauté the onion and garlic in 2 tsp of ghee, butter or coconut oil. (Always add olive oil at the table, after heat, and do not cook with it.)

This recipe is from the 3-Season Diet Challenge – a 12-month guide to eating with the seasons as nature intended. This FREE program takes you through a year of eating seasonally with month-to-month support and guidance. You can start the challenge anytime throughout the year. >>> Learn more and sign up here!

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Dr. John

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