Tuvar Dal Bhat (Arhar Dal & Rice with Ghee Tadka)
A comforting, easily digestible one-pot meal of protein-rich lentils and rice finished with a warming ghee tempering, often made for new mothers in Indian homes.
- High protein
- Folate-rich
- One-pot
Why you'll love this
Soft, soupy dal and rice mashed together and topped with a garlicky ghee tadka is the kind of simple, soothing plate that feels like home, and it cooks in one pressure cooker.
Good for: Lunch · Dinner · Comfort food · New mothers · Breastfeeding
Total Time
40 min
Serves
2 people
Calories
491 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Folate180 mcg
- Iron3.2 mg
- Magnesium85 mg
- Phosphorus210 mg
Why it can be useful after birth
Dal bhat is often made for new mothers in Indian homes. Tuvar dal brings protein, iron to help replace what is lost at birth, and folate, which you still need more of while breastfeeding. The rice and ghee add energy for the extra that breastfeeding takes, so have water with it too.
Protein
Tuvar dal and rice together give each plate a high amount of protein, which your body needs more of while breastfeeding to build and repair tissues.
From: tuvar dal, rice
Folate
Tuvar dal makes this plate rich in folate, which helps the body make new cells; breastfeeding mothers need about 500 mcg a day.
From: tuvar dal
Iron
Tuvar dal is a source of plant iron for making haemoglobin, and the tomato cooked with the dal adds a little vitamin C to help absorb it.
From: tuvar dal, tomato
Energy
Rice and two tablespoons of ghee make this an energy-dense meal, useful when breastfeeding leaves you hungrier than usual.
From: rice, ghee
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 1/2 cup tuvar dal (arhar dal/pigeon pea lentils)
- 1/2 cup rice (preferably sona masoori or any white rice)
- 3 cups water
- 1/2 tsp turmeric powder
- Salt to taste
- 1 small tomato, chopped (optional)
- 2 tbsp ghee
- 1 tsp cumin seeds
- 1 tsp ajwain (carom seeds)
- 2-3 garlic cloves, sliced
- 1 dried red chilli, broken
- Pinch of hing (asafoetida)
- Few curry leaves
Easy substitutions
Pinch of hing (asafoetida) → Gluten-free hing, or leave it out
Many hing powders are blended with wheat flour, so this keeps the meal gluten-free.
1/2 cup rice (preferably sona masoori or any white rice) → Brown rice
Adds more fibre; soak it first and give it a few extra whistles so it turns soft.
How to make it
- 1
Wash tuvar dal and rice together thoroughly. Drain.
- 2
In a pressure cooker, add dal, rice, water, turmeric, salt and tomato if using.
- 3
Pressure cook for 3 whistles on medium heat. Let pressure release naturally.
- 4
Once opened, mash lightly with the back of a ladle to get a porridge-like consistency. Add more warm water if too thick.
- 5
For the tadka, heat ghee in a small pan. Add cumin seeds and ajwain; let them sizzle.
- 6
Add sliced garlic, dried red chilli, hing and curry leaves. Sauté until garlic turns golden.
- 7
Pour the hot tadka over the dal-rice mixture and stir well.
- 8
Adjust consistency to your preference, some like it thick like khichdi, others prefer it soupy. Serve warm with a side of ghee and pickle.
Pregnancy-friendly tips
- Keep the tomato in and add a squeeze of lemon on your plate to help your body absorb the plant iron.
- If rich food sits heavily, use 1 tbsp ghee instead of 2; the tadka still tastes good.
- Keep a glass of water nearby while you eat and feed the baby, as breastfeeding raises how much fluid you need.
Safety note
Contains: Milk, Wheat (gluten)
Frequently asked questions
Will dal bhat help my breast milk?
Dal bhat is a traditional meal for new mothers, but research on foods and milk supply is limited. What matters most is feeding often, a good latch, eating enough and drinking plenty of fluids.
Is ajwain okay while breastfeeding?
A teaspoon in a tadka shared by two is a normal cooking amount. There is no good evidence that ajwain water or extracts help digestion or milk, so skip concentrated doses.
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