The term Dal/Daal/Dhal in Hindi is used to refer both pulses/lentils and a dish made from them in Bharatiya subcontinent. Whereas Dal in Sanskrit means “to split.” Dal is a pulse or lentil that grows in pods. Whole dal means the lentils that are removed from their pods, dried, and sold whole with their skin on or off, whereas dal refers to split lentils that are commonly hulled. Dal refers to enormous number of lentils which range in variety, shape, and color from ivory white to dark black.

Lentils are cultivated from the earliest days of Sindhu civilization, and have become an indispensable part of Bharatiya subcontinent diet. Dals are eaten in some form at least twice a day in most Bharatiya households. Bharat is the second largest producer and consumer of lentils in the world. Therefore, dal is one of the South Asian staple foods for billions of people not only it is readily available and has a rich history but also it is economical, wholesome, protein rich, and delicious in taste. It is a widespread food of the rich and the poor, and dominating every kitchen in all corners of the country, though different regions prefer Dal with delicious variations each with its own tastes, fragrance, spices, and combinations. Different Dal recipes evolved throughout the centuries – the resulting dishes ranging from the very simple to the outright extravagant. 

Dal also goes by different names throughout the subcontinent. Its universal use as a great comfort food gives credibility to its ease of use, health-giving properties, amazing taste and accessibility to all. Split lentils are called Dal in Hindi, Marathi, Bengali, Gujarati, Punjabi, Oriya, and Malayalam, Paruppu in Tamil, Pappu in Telugu and Bele in Kannada.

What is the Ayurvedic way of cooking Dal?

Dal is a powerhouse of protein and nutrition but it works only if it is cooked right. Because 90 per cent of people make three mistakes with dal cooking. Here are the important guidelines to cook Dal in Ayurveda way

1). Soaking Dal before cooking: Soaking makes Dal tastier, easier to cook, and digest, and improves nutrient absorption.

--If they are split pulses like Toor dal, Chana dal, Urad dal, soak them for at least four hours. However, if they are whole pulses, like whole Masoor, whole Moong, and whole Matki/Moth soak them for at least six hours. In addition, if they are big beans like Chana, Rajma, Matar, Lobia, and Surti Papdi/Avarekalu soak them for at least 8 hours.

--If you want to be very thorough and/or you suffer from lots of wind with pulses, pour hot or boiling water over the pulses, drain and repeat, three times in an hour and then leave to soak.  

--If you have not remembered to soak the pulses, bring them to the boil for 2 minutes, leave for 1 hour to soak (if you have time, you can even skip this step), tip out the water, re-boil again with fresh water.

Note: Soaking dals aids in the removal of phytic acid, which may interfere with nutrient absorption.

2). Choosing the right utensil for cooking Dal. It is best to use an earthenware pot, or a brass or a cast iron or a stainless steel utensil.

3). Right way of cooking Dal: Avoid pressure cooker for cooking any pulses. Boil them in water and remove the froth from the top. This helps you get rid of uric acid.

--Cook the pulses thoroughly, as undercooked pulses are more difficult to digest.

Note: Excessive consumption of dal that has not removed uric acid or cooked in pressure cooker or Urad dal can increase uric acid levels in the body, which can trigger the formation of kidney stones and calcify stones that are already present in your kidney. People with gallstones or gout should limit their intake of black Urad dal as it may worsen their condition.

What is the Ayurvedic view on consuming Dal?

Dals can be difficult to digest if not properly prepared by soaking and rinsing thoroughly beforehand and combined with digestive spices to make it a nourishing fuel and a staple food. Dal is a soothing food and is considered that it is calming to all tri-Doshic  (Vata, Pitta, and Kapha) constitutions, or mind-body types. Consuming Dal is especially beneficial in early spring because your body releases winter fats to prepare your body for summer, blood becomes thicker and congested and carries around extra water weight. Once March hits, body feel lazy. Hence, eating Dal with ginger, cumin, and coriander provides warming effect and eases lingering winter sluggishness or mild illness with anti-inflammatory turmeric. In addition, the bitter greens and herbs are detoxifying and can help prepare your body for the upcoming shift in season.

Dals are naturally high in potassium, which can help the body reduce spring water weight due to their low calories, blood congestion, and cholesterol and cleanse your blood and bowels because they are fiber-rich. Adding carminative herbs and spices like Hing (asafetida), ajwain, fennel, cardamom, cumin, garlic, and fresh ginger in Dal always strengthen the digestive fire, improve your appetite and digestion, eliminate toxins and minimize the gas forming properties often associated with lentils.

Per Ayurvedic professionals, it is all right to have dal at night provided you choose the easily digestible dals like Moong dal. Because some dals are very heavy, some moderate and others light in nature. You can eat anything for dinner as long as you follow these rules:

- Eat two-three hours before your bedtime, which gives your system enough time to digest the food.

- Try to have light dinner like khichdi or dal Chawla or Dal Roti, do not combine dals with heavy or fried stuff for dinner.

--It is best to consume dal during daytime. Use simple and carefully selected ingredients and spices in your meals by following wisdom of Ayurveda.

What Dals are suitable for each body type?

--Kapha people (who tend to be sluggish or overweight) do well with having a lot of dal in their diet because they can digest them more easily, and cleanse more regularly. They can use more dal and less rice and ghee in Kitchari.

--Pitta people (who tend to be more fiery) can enjoy dal in moderation.

--Vata people (who tend to be more underweight and erratic) should be careful with eating too much dal because it is a more cleansing dish. They can use more rice and ghee and less dal in their Kitchari.