This is one of those fantastic, one-pot, easy, batch-cooking meals that makes life a little easier and more flavorful. I love this as a weekday grab & go lunch. Enjoy!

Rainbow Daal

  • Servings: Makes 4 Servings
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Each Serving Contains:

  • 10 oz Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

  • 15 oz fire-roasted tomatoes (canned) and/or fresh tomatoes
  • 1-2 medium carrots
  • 1 small red onion chopped
  • Frozen green peas (about 10 oz)

Protein Serving

  • 2.5 oz dry mung beans (about 1/3 cup)
  • 2.5 oz dry yellow split peas (about 1/3 cup)
  • 2.5 green split peas (about 1/3 cup)

Note: These beans roughly triple in volume when cooked, so the entire soup yields 24 oz of cooked beans, or 6 oz per serving.

Fat Serving

  • 8 oz regular fat coconut milk (or 4 oz coconut cream or 16 oz light coconut milk)

Condiments & Spices

  • 4 cups veggie broth or water
  • 1 1⁄2 tablespoons fresh ginger, minced
  • 1 1⁄2 tablespoons curry powder
  • 1 tablespoon chili powder
  • 2 bay leaves
  • 1 lemon, juiced
  • Cilantro (for garnish)
  • Salt to taste (add after cooking)

Maintenance Modifications

  • Grain Additions: Serve over 4 oz cooked rice or quinoa or your other favorite grain.
  • Protein Additions: Increase the amount of beans.
  • Fat Additions: Increase the amount of coconut milk.


  1. In a large pot, weigh out about 3 veggie servings worth of tomatoes, carrots, and onions (save 1 serving for peas at the end). Add the dry beans, as well as everything in the condiments list. Cover and bring to a boil, then reduce heat to a hearty simmer.
  2. Let the soup cook for 45 minutes to 1 hour, stirring occasionally. You may want to let it cook longer depending on tender you like the beans.
  3. Add the coconut milk and 1 veggie serving’s worth of peas toward the end of cooking when the beans are close to cooked.
  4. Season with salt, adjust spices if desired, and remove the bay leaves. Garnish with cilantro and serve. Refrigerate for up to a week and freeze up to a month.