Indian Dahl and Rice

Indian dahl and rice

This is a delicious dish that fires up the digestive system, is great for the immune system and is very cleansing.   Feel free to swap out chard for any other kind of dark leafy green you like and to completely omit the tofu if desired.

Health bennies –

Herbs & spices – Good for the immune system, circulation and digestion. Anti-inflammatory, detoxifying, anti-microbial.

Dahl & brown rice – Complete protein, alkalinizing, good source of calcium, b vitamins, iron, vitamin E, amino acids &  linoleic acid. High in fiber, good for digestion, balances blood sugar.

Indian Dahl & Rice

*Use organic ingredients whenever possible.
Servings 4


  • 1 cup Brown rice rinsed well
  • 2 cups Water
  • 1 Tablespoon Coconut oil cold pressed, unrefined
  • 1 each Carrot small dice
  • 1/2 each Yellow onion small dice
  • 2 ribs Celery small dice
  • 1 clove Garlic minced
  • 1/2 in. Ginger minced
  • 2 Bay leaves
  • 1 teaspoon Cardamom ground
  • 1 teaspoon Turmeric dried
  • 1 teaspoon Mustard seeds
  • 1 teaspoon Ceylon Cinnamon , ground
  • 1 teaspoon Cumin ground
  • 1 teaspoon Paprika
  • 1/8 teaspoon Nutmeg ground
  • 1 cup Mung dahl rinsed well
  • 1  - 14 oz. can Coconut milk unsweetened
  • 1 - 14 oz. can Whole peeled tomatoes blended into a puree
  • 1 bunch Chard stems removed & chopped
  • 1 cup firm Tofu large dice
  • TT S&P
  • 1/2 each Lemon
  • Handful fresh mint & cilantro leaves


  1. Fill a small pot with 2 cups water and bring to a boil, add the rice, stir once, season with a pinch of salt and when it comes back up to a boil, reduce heat to low and cook covered for 45 minutes. Turn off heat let sit covered another 10 minutes. Fluff rice with a fork.
  2. While the rice is cooking cook the dahl. In a large pot melt the coconut oil and add the carrot, onion & celery. Cook over medium heat until they start to soften.
  3. Add the garlic, ginger, bay leaves and spices. Sauté 2 minutes.
  4. Add the mung dahl, coconut milk and tomato puree. Bring to a simmer, cover and cook about 45 minutes or until the dahl is tender.
  5. Add the chard to the pot, stir and wilt down.
  6. Fold in the diced tofu, season with S&P. and a squeeze of lemon juice.
  7. Serve over brown rice and garnish with fresh mint and cilantro.

Recipe Notes

Need Coconut oil? Try this!
Need Ceylon Cinnamon? Try this!
Need Mung dahl? Try this!
Need Tofu? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.