Discover the authentic taste of Nepal with this traditional Dal Bhat recipe. A nourishing combination of spiced lentil soup (dal) and steamed rice (bhat), this meal is often accompanied by sautéed vegetables and tangy pickles. Perfect for a wholesome and satisfying meal, Dal Bhat is a staple in Nepali cuisine and offers a balance of flavors and nutrition. Learn how to prepare this simple yet flavorful dish at home with step-by-step instructions.

Ingredients:

For Dal (Lentil Soup):

- 1 cup split yellow lentils (moong dal)

- 4 cups water

- 1 onion, finely chopped

- 2 tomatoes, chopped

- 2 garlic cloves, minced

- 1-inch ginger, grated

- 2 green chilies, slit

- 1 tsp turmeric powder

- 1 tsp cumin seeds

- 1 tsp mustard seeds

- 1 tsp coriander powder

- 1 tbsp ghee or oil

- Salt to taste

- Fresh cilantro for garnish

For Bhat (Rice):

- 1 cup basmati rice

- 2 cups water

- 1 tbsp ghee or oil

- Salt to taste

For Vegetables:

- 1 cup mixed vegetables (e.g., carrots, potatoes, peas)

- 1 tbsp oil

- 1 tsp cumin seeds

- 1 tsp turmeric powder

- Salt to taste

For Pickles:

- 1/2 cup mixed pickles (achar)

Instructions:

Cook the Dal:

  - Rinse the lentils thoroughly and soak for 15 minutes.

  - In a pot, heat ghee or oil. Add cumin seeds and mustard seeds. Let them splutter.

  - Add chopped onions, garlic, and ginger. Sauté until golden brown.

  - Add tomatoes, green chilies, turmeric powder, and coriander powder. Cook until tomatoes soften.

  - Drain the lentils and add them to the pot. Pour in water and bring to a boil.

  - Reduce the heat and simmer for 20-25 minutes, stirring occasionally, until the lentils are fully cooked.

  - Add salt to taste. Garnish with fresh cilantro before serving.

Cook the Rice:

  - Rinse the rice until the water runs clear.

  - In a pot, heat ghee or oil. Add rice and sauté for 2-3 minutes.

  - Add water and salt. Bring to a boil.

  - Lower the heat, cover, and simmer for 15 minutes or until rice is fully cooked.

Prepare the Vegetables:

  - In a pan, heat oil. Add cumin seeds and let them crackle.

  - Add the mixed vegetables, turmeric powder, and salt. Sauté until the vegetables are tender and cooked through.

Assemble the Dal Bhat:

  - Serve the cooked rice (bhat) with a generous portion of lentil soup (dal) on the side.

  - Add the sautéed vegetables and a small serving of pickles (achar) to complete the meal.

Enjoy your traditional Nepali Dal Bhat with its perfect blend of flavors and textures!

Nutritional Values

1 cup split yellow lentils (moong dal)

  - Calories: About 350 kcal

  - Carbohydrates: 60 grams

  - Fat: 1 gram

  - Protein: 25 grams

Benefits: High in protein and fiber, low in fat. Good for heart health and digestion.

4 cups water

Benefits: Hydrates the lentils and helps in cooking them to a soft consistency.

1 onion, finely chopped

  - Calories: About 40 kcal

  - Carbohydrates: 9 grams

  - Fat: 0.1 grams

  - Protein: 1 gram

Benefits: Adds flavor, contains antioxidants, vitamins C and B6, and manganese.

2 tomatoes, chopped

  - Calories: About 18 kcal

  - Carbohydrates: 4 grams

  - Fat: 0.2 grams

  - Protein: 1 gram

Benefits: Rich in vitamins C and A, antioxidants, and lycopene.

2 garlic cloves, minced

  - Calories: About 5 kcal

  - Carbohydrates: 1 gram

  - Fat: 0 grams

  - Protein: 0.2 grams

Benefits: Contains compounds with anti-inflammatory and immune-boosting properties.

1-inch ginger, grated

  - Calories: About 80 kcal

  - Carbohydrates: 18 grams

  - Fat: 0.8 grams

  - Protein: 1.8 grams

Benefits: Contains gingerol, which has anti-inflammatory and digestive benefits.

2 green chilies, slit

  - Calories: About 40 kcal

  - Carbohydrates: 9 grams

  - Fat: 0.4 grams

  - Protein: 2 grams

Benefits: Adds heat and contains vitamins A and C, and capsaicin which may boost metabolism.

1 tsp turmeric powder

  - Calories: About 8 kcal

  - Carbohydrates: 1.8 grams

  - Fat: 0.2 grams

  - Protein: 0.2 grams

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties.

1 tsp cumin seeds

  - Calories: About 8 kcal

  - Carbohydrates: 1 gram

  - Fat: 0.5 grams

  - Protein: 0.3 grams

Benefits: Enhances digestion and adds flavor.

1 tsp mustard seeds

  - Calories: About 10 kcal

  - Carbohydrates: 0 grams

  - Fat: 0.8 grams

  - Protein: 0.5 grams

Benefits: Contains antioxidants and may aid digestion.

1 tsp coriander powder

  - Calories: About 6 kcal

  - Carbohydrates: 1 gram

  - Fat: 0.3 grams

  - Protein: 0.1 grams

Benefits: Adds flavor and aids in digestion.

1 tbsp ghee or oil

  - Calories: About 120 kcal

  - Fat: 14 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Provides fat for flavor and energy.

Salt to taste

Benefits: Enhances flavor; use in moderation to manage sodium intake.

Fresh cilantro for garnish

  - Calories: About 1 kcal

  - Carbohydrates: 0 grams

  - Fat: 0 grams

  - Protein: 0 grams

Benefits: Adds flavor and provides vitamins A, C, and K, and antioxidants.

1 cup basmati rice

  - Calories: About 365 kcal

  - Carbohydrates: 80 grams

  - Fat: 0.7 grams

  - Protein: 7 grams

Benefits: Provides carbohydrates for energy.

2 cups water

Benefits: Needed for cooking the rice.

1 tbsp ghee or oil

  - Calories: About 120 kcal

  - Fat: 14 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Adds flavor and provides fat.

Salt to taste

Benefits: Enhances flavor.

1 cup mixed vegetables (e.g., carrots, potatoes, peas)

  - Calories: About 35 kcal

  - Carbohydrates: 8 grams

  - Fat: 0.5 grams

  - Protein: 1.5 grams

Benefits: Provides vitamins, minerals, and fiber.

1 tbsp oil

  - Calories: About 120 kcal

  - Fat: 14 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Used for cooking, adds necessary fats.

1 tsp cumin seeds

  - Calories: About 8 kcal

  - Carbohydrates: 1 gram

  - Fat: 0.5 grams

  - Protein: 0.3 grams

Benefits: Enhances flavor and aids digestion.

1 tsp turmeric powder

  - Calories: About 8 kcal

  - Carbohydrates: 1.8 grams

  - Fat: 0.2 grams

  - Protein: 0.2 grams

Benefits: Adds color and contains curcumin with anti-inflammatory properties.

Salt to taste

Benefits: Enhances flavor.

1/2 cup mixed pickles (achar)

  - Calories: About 15 kcal

  - Carbohydrates: 4 grams

  - Fat: 0.1 grams

  - Protein: 0.2 grams

Benefits: Adds tangy flavor; however, it is often high in sodium.

This combination provides a balanced meal with protein from lentils and meat, carbohydrates from rice and lentils, and essential vitamins and minerals from vegetables.