Nourishing Ayurvedic Lentil Bowl
This gentle, one-pot meal is rooted in the Ayurvedic healing tradition, where it’s often used during periods of cleansing, recovery, or imbalance. Made with split mung beans (moong dal), rice, and softly cooked vegetables, this bowl supports digestion, balances the doshas, and restores energy without taxing the body. With grounding spices like turmeric, cumin, and ginger, it offers warmth, comfort, and nourishment – ideal during times of healing, stress, or transition.
- 1 cup split yellow mung beans (moong dal) rinsed well
- 1/2 cup basmati rice (white or brown)
- 1 Tbsp coconut oil (or ghee)
- 1 tsp cumin seeds
- 1 tsp mustard seeds (optional)
- 1 tsp turmeric powder
- 1 Tbsp fresh ginger grated
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 cup carrots diced
- 1 cup zucchini or yellow squash diced
- 1 cup chopped leafy greens (spinach, kale or chard)
- 6 cups water or vegetable broth (add more as needed for consistency)
- sea salt to taste
- fresh cilantro for garnish
- 1 squeeze lemon for serving
Rinse & soak: Rinse the mung beans and rice thoroughly. Soak for 15–30 minutes if time allows, then drain.
Bloom the spices: In a large pot, heat coconut oil or ghee over medium heat. Add cumin and mustard seeds until they start to pop. Stir in turmeric, ginger, onion, and garlic; cook until fragrant.
Add vegetables: Add carrots and zucchini and sauté for 2–3 minutes.
Simmer: Add the mung beans, rice, and water or broth. Bring to a boil, then reduce to a gentle simmer. Cook uncovered for 35–40 minutes, stirring occasionally, until the dal and rice are soft and creamy.
Finish: Stir in the leafy greens and salt. Simmer a few more minutes until wilted.
Serve: Spoon into bowls and top with fresh cilantro and lemon juice.
Optional Add-Ons & Variations
- Add a pinch of asafoetida (hing) to aid digestion.
- Stir in coconut milk for richness.
- Use brown rice or quinoa for more fiber.
- Top with roasted pumpkin seeds or sautéed greens for texture.
Why It’s Healing:
- Moong Dal: Light, high-protein legume that’s exceptionally easy to digest and detoxifying.
- Ginger & Turmeric: Stimulate circulation, reduce inflammation, and support immune balance.
- Vegetables: Provide antioxidants, minerals, and fiber for gentle nourishment.
- Ghee or Coconut Oil: Supports absorption of fat-soluble nutrients and soothes tissues.
- Simple & Grounding: A warm, balanced meal that restores digestive fire (agni) and brings calm to the body and mind.
