Lentils are a staple ingredient in dahl, providing protein, fiber, and nutrients. However, some people need to avoid lentils due to allergies or dietary restrictions. Thankfully, there are several tasty lentil substitutes to try in dahl recipes.
Why Use Lentil Substitutes in Dahl?
There are a few main reasons why you may need or want to use lentil substitutes in dahl:
- Allergies – Some people are allergic to lentils and need to avoid them. Substitutes allow lentil-allergic people to still enjoy dahl.
- Dietary restrictions – Certain diets like paleo and Whole30 prohibit lentils. Substitutes make it possible to adapt dahl to fit these diets.
- Flavor – Although lentils are traditional, substitutes can provide fun twists on dahl with new textures and flavors.
- Convenience – Lentil substitutes like canned beans are ready to use, unlike dried lentils which require presoaking.
Using substitutes allows more people to enjoy the cozy comfort of dahl regardless of their dietary needs or preferences.
The Top Lentil Substitutes for Dahl
Here are some of the best options for replacing lentils in your favorite dahl recipes:
Chickpeas
Chickpeas, also called garbanzo beans, are perhaps the most popular and well-known lentil substitute. They have a remarkably similar texture and mouthfeel to lentils. The fiber, protein, and nutrients in chickpeas closely mimic lentils as well. Swapping lentils for canned chickpeas requires no presoaking and minimal prep. For many people, chickpeas are the easiest, tastiest lentil substitute in dahl.
Split Peas
Split peas lend a remarkably similar creamy, hearty texture to dahl as lentils. Green and yellow split peas are perfect choices. They have the same cooking time as lentils, so the dahl recipe needs no adjustments. Just replace lentils with an equal amount of split peas. Many people find split peas to be one of the closest lentil mimics.
Beans
Kidney beans, pinto beans, black beans, and navy beans all work well as lentil substitutes in dahl recipes. Canned beans can simply replace canned lentils. Unlike lentils, canned beans will need simmering for 10-15 minutes to soften. For a hearty texture similar to lentils, mash half the beans before adding to the dahl. With a wide variety of flavors and colors, beans make a nutrient-packed lentil substitute.
Soybeans
Cooked soybeans have a dense, meaty texture quite similar to lentils. Their 20 grams of protein and 10 grams of fiber per cup also mirror lentil nutrition stats. Use fresh soybeans or thawed, frozen soybeans in place of lentils. Expect to simmer soybeans up to an hour until tender. Their neutral flavor lets the spices of the dahl shine. Soybeans make an easy, protein-packed lentil substitute.
Mung Beans
These quick-cooking beans resemble small green lentils. Cooked mung beans have a soft texture and release starch to thicken dahl just like lentils. Swap green lentils for mung beans using a 1:1 ratio. Mung beans cook faster than lentils, in just 20-30 minutes. Their sweet flavor adds complexity to dahl recipes.
Brown Rice
While it lacks the protein of lentils, brown rice makes up for it with plenty of fiber. Its chewy-tender texture stands up to simmering in dahl. Replace lentils with an equal amount of cooked brown rice. Quick cooking and neutral flavor make brown rice an easy addition to dahl. For extra protein, serve with a side of beans or meat.
Sweet Potatoes
Cooked, mashed sweet potatoes can replicate the creamy texture of lentils in dahl. They add nutritional value through vitamin A, vitamin C, and fiber. Replace half the lentils in a recipe with mashed sweet potatoes. Add them near the end of cooking since they don’t require long simmering. The natural sweetness of sweet potatoes balances spicy dahl flavors.
Cauliflower
Riced or mashed cauliflower stands in for the texture of lentils when cooked until very soft. Cauliflower also bumps up the vegetable content of dahl. Replace about 1/4 to 1/3 of the lentils in a recipe with riced or mashed steamed cauliflower. Add it late in cooking so it doesn’t overcook into mush. Cauliflower provides a health boost to any dahl recipe.
Lentil Substitute Nutrition Comparison
When replacing lentils, pay attention to the nutritional value of substitutes. Look for options with a similar protein and fiber content. Here’s how lentil substitutes compare:
| Food | Protein | Fiber |
|---|---|---|
| Lentils | 9g | 8g |
| Chickpeas | 9g | 7g |
| Split Peas | 8g | 8g |
| Black Beans | 8g | 8g |
| Soybeans | 14g | 5g |
| Mung Beans | 7g | 4g |
| Brown Rice | 2g | 1g |
| Sweet Potato | 2g | 3g |
| Cauliflower | 2g | 2g |
Chickpeas, split peas, and beans like black beans have the closest nutritional profile. Soybeans pack in extra protein. Grains, veggies, and tubers are lower in protein and fiber than lentils but can add new flavors and textures.
How to Adapt Dahl Recipes for Lentil Substitutes
When using lentil substitutes in dahl, you may need to tweak recipes and cooking times. Here are some tips:
- Use canned beans instead of dried lentils to skip presoaking. Canned beans may need extra simmering to reach tender texture.
- Split peas can be swapped 1:1 for green lentils with no cooking time adjustments needed.
- Try a 50/50 blend of lentils and a substitute to start. Later you can adjust ratios to suit your taste.
- Add quick-cooking substitutes like spinach or sweet potatoes late in cooking so they don’t overcook.
- Mash or puree half the substitute to thicken dahl if needed. Cauliflower and sweet potatoes work well for this.
- Boost flavor with extra spices and herbs if a substitute seems bland compared to bold lentils.
- To retain protein content, serve plant-based substitutes with a side of chicken, meat, fish, or eggs.
- Check dahl’s consistency near the end of cooking time and add broth or water to thin if needed.
Experiment with small tweaks to lentil amounts, cooking times, and seasonings to create delicious, customized dahl.
Recipe Ideas for Lentil Substitute Dahls
Incorporate lentil substitutes into these flavorful dahl recipes:
Chickpea Coconut Dahl
Simmer chickpeas in an aromatic coconut milk based sauce. Season with a punch of red curry paste.
Creamy Black Bean Dahl
Puree a portion of black beans for a luxuriously creamy dahl with Mexican flair. Top with avocado and queso fresco.
Sweet Potato Chickpea Dahl
Sweet potatoes and chickpeas pair nicely in this vegetarian dahl. Finish with tangy lime juice.
Soybean Saag Dahl
Soybeans stand in for lentils in this spin on saag dahl made with plenty of creamy spinach.
Three Bean Dahl
Use a trio of beans like chickpeas, kidney beans and pinto beans for a fiber and protein-packed dahl.
Brown Rice, Bean and Veggie Dahl
Brown rice bulked up with beans and lots of vegetables makes a hearty, comforting dahl.
Mung Bean Keema Dahl
Spicy mung beans simmered with ground meat replicate the texture of keema dahl.
Conclusion
With a wide variety of substitutions like chickpeas, beans, peas, soybeans, grains, and vegetables, you can give traditional lentil dahl a creative twist. Experiment with new flavors and textures while retaining the comforting, nourishing nature of dahl. Just adjust cooking times and seasoning to suit the substitute you choose. Soon you’ll have a new favorite lentil-free dahl to add to your recipe collection.