Dahl and Rice

I’m focusing on the Dhal in this recipe because it is hands down, delish. This is a spin on my mom’s dahl recipe. She used yellow split peas but I use red lentils. They cook much faster and have a more creamy texture.

In my family, dahl is traditionally served with rice and a salted Cod fish choka. The choka is Caribbean in origin and is common in West Indian cooking.

The Dahl though, is good enough to stand on its own. It’s spiced with curry and cooked to perfection. When paired with rice, it’s a prefect meal. In this photo, I added some sautéed mushrooms and cherry tomatoes.


Makes 6 servings

  • 1

    cup red lentils (I use Bob's Red Mill)

  • 2

    tbsp Healthy On You® Here Comes the Yum Turmeric Ginger spice blend

  • 2

    tbsp olive oil

  • ½
    medium-sized onion, diced
  • 2
    scallions, green and white parts diced
  • 1 rbsp
    ginger, minced
  • 3
    cloves garlic, diced
  • ½

    scotch bonnet pepper, seeded and sliced thinly

  • 1

    tsp. sea salt

  • ground fresh pepper
  • 2 ½ cups
    cooked white or brown basmati rice
  • raw spinach
  • baked plantains


  1. Set 2½ cups of water to boil in a large saucepan.
  2. Add the salt and the lentils and stir to combine. Add the Here Comes the Yum spice blend.
  3. Reduce the heat to medium-low and cover. Allow to cook,  stirring occasionally for 20 minutes.
  4. In the meantime, in a small skillet, add the olive oil and sauté the onions, scallions, garlic, ginger and scotch bonnet pepper for 5-7 minutes.
  5. After 20 minutes, the lentil should be soft and the mixture thickening. If not, let it cook an additional few minutes. Be careful not to burn the lentils or allow the liquid to dry out. You want a thick consistency with the lentils completely broken down.
  6. When the lentils are finished cooking, pour in the sautéed onion mixture with the lentils and stir well.

  7. Serve with rice, baked plantains and spinach. Garnish with chopped scallions and fresh ground pepper.
Samantha Binkley