Rainbow Daal


This isย 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 1โ„2 tablespoons fresh ginger, minced
  • 1 1โ„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.

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  1. Hi Katie! I am also making this,recipe along with your Coconut Curry Lentil soup recipe (is it okay to use green lentils instead of the red for that?) . Not sure if I am missing it somewhere but couldn’t see what a serving size is for the Rainbow Daal .

  2. Hi Brenda, I don’t use serving sizes, I just divide equally into 4 containers. You could just have your total meal weight also if you don’t want to do it that way.

  3. Katie, this was amazeballz!! You are making BLE finally doable for me. I just kept getting so bored with meat/ veg, blah blah and would quit. I’ve made 3 of your recipes so far and all three were fabulous!!
    I can cook for friends again!, which is really an important part of my lifestyle. You have given me hope that I can really do this with your help.
    Thank you!
    Sarah from Maine

  4. Ditto what Sarah said above! I made this daal last night and my husband and I both packed it for our lunches today. (He doesn’t need to do BLE; he just eats what I make – if it looks good enough to him!) It is so satisfying and delicious and bright tasting. Thank you for the killer recipes again, girl!

  5. This was soooooo good! I made a big batch and froze it because it was so delicious! Thank you so much! ๐Ÿ‘๐Ÿ‘๐Ÿ‘

  6. I made this tonight and got raves from my husband and 17-year old daughter, who usually doesn’t like curry. I loved it!!! Thank you!!

    I cannot eat Coconut milk, but I just exchanged it for 2 oz of soaked cashews and then blended those up with some of the soup liquid and it was amazing!!

  7. I agree with another reviewer, this is a recipe worthy of serving to non BLE guests!! Which is what I did today. I even changed up the veggies with what I had available and it was amazing. The comforting flavours of the seasonings along with lemon juice and rich coconut milk made it seem like a decadent dish! Thank you Katie!

  8. I am not great at figuring out how much I am allowed. I am only 8 lbs from my goal. So not on maintenance as yet.

  9. Thank you! I made your Coconut Curry Lentils so good! Canโ€™t wait to try this! You are awesome!

  10. Hi Katie! This looks great. I have a question about the measurements though. Because the veggies will lose weight during cooking, wouldnโ€™t it be appropriate to weigh more than 10 oz per serving pre-cooking? Maybe figure 12-13 oz per serving to account for the lost weight? And also, did you deduct the 2 oz tomato โ€˜condimentโ€™ per serving or no? Thanks a lot!

  11. Made this tonight and it was SO DELICIOUS!! Thank you for sharing and providing these recipes. Theyโ€™re amazing and making the BLE so much more fun and I had NO IDEA eating vegan could be this good!