Bombay-style chicken dal (Murghi aur Masoor Dal)

If you’re looking for a warming, easy-to-digest meal that checks all the boxes for women’s health—this Bombay-Style Chicken Dal is the answer. It’s a comforting, flavorful stew made with soaked yellow peas, tender chicken, aromatic spices, leafy greens, and a mineral-rich broth, making it an ideal recipe to support digestion, hormone balance, and overall wellness.

This dish draws inspiration from Indian dal recipes but includes protein-rich chicken and vibrant Swiss chard (or spinach) to create a complete, well-rounded meal. Best of all, it’s gluten-free, dairy-free, high in fiber and protein, and easy to prepare—perfect for busy women who want to eat nourishing, healing meals without spending hours in the kitchen.

Why This Recipe Supports Women’s Health

High in Plant and Animal Protein: The combination of yellow peas (a plant-based protein powerhouse) and chicken provides all essential amino acids—critical for maintaining lean muscle mass, stabilizing blood sugar, and supporting hormone production.

Rich in Fiber for Gut Health: Soaked yellow peas are not only easier to digest but also offer soluble and insoluble fiber, helping to regulate digestion, feed beneficial gut bacteria, and reduce inflammation—all crucial for hormonal balance.

Healing Spices with Digestive Benefits: This dal is loaded with anti-inflammatory, warming spices like turmeric, cumin, and ginger. These spices stimulate digestion, support liver detoxification, and ease bloating or sluggish metabolism.

• Turmeric is known for its anti-inflammatory and hormone-balancing properties.

• Cumin improves digestion and nutrient absorption.

• Ginger and garlic support the immune system and circulation.

Mineral-Rich Broth + Greens: The soup base is rich in minerals thanks to slow-simmered broth and leafy greens like Swiss chard or spinach, which provide magnesium, folate, and antioxidants to support adrenal health and reduce oxidative stress.

Easy on Digestion: Soaking the yellow peas ahead of time makes them gentler on the gut and helps reduce anti-nutrients. The final stew is smooth, warming, and easy to digest—ideal for women recovering from stress, burnout, or fatigue.

Practical, Nourishing, and Satisfying - This Bombay-style dal is not just good for you—it’s also incredibly satisfying. The warming spices and the natural creaminess of slow-cooked yellow peas give this stew a rich, comforting texture, while the fresh herbs and lime juice add brightness and balance.

You can make a big batch and enjoy it throughout the week. It also freezes beautifully, making it a staple recipe for meal prepping.

Tip: Don’t skip the lime juice and fresh cilantro at the end—they brighten the entire dish and support digestion!

RECIPE

Ingredients:

• 1 lb dry yellow peas, rinsed and soaked for 4–6 hours (or overnight) with 1 Tbsp white vinegar (you can use yellow lentils or other lentils of choice)

• 2.5 lbs chicken meat (breast and thighs), cut into bite-sized chunks

• Spices:

  • 1 tsp cumin powder

  • 1 tsp turmeric powder

  • 2 Tbsp ginger-garlic paste

  • 1 tsp pink Himalayan salt (plus more to taste)

  • 1 tsp ground black pepper

  • 1 tsp chili flakes

  • 1 tsp garam masala

• 1 medium red onion, diced

• 1 cup Swiss chard or spinach, chopped

• 1 bunch fresh cilantro (or parsley), chopped

• 2 Tbsp lime juice

• 2 Tbsp avocado oil or animal fat

• 7 cups water

Instructions:

1. Prepare your ingredients: Soak the yellow peas the night before. Drain before using. Chop the chicken into chunks, measure the spices, and dice the onion and greens.

2. Sauté the aromatics: In a large soup pot, heat the oil over medium heat. Add all the spices and stir for about 30 seconds, just until fragrant.

3. Cook the onions and chicken: Add the diced red onion to the pot and sauté for 3 minutes until softened. Stir frequently.

4. Add the chicken and cook for another 5 minutes, stirring occasionally to coat the meat in the spices and allow it to begin browning.

5. Simmer the stew: Add the chopped greens, soaked and drained yellow peas, and 7 cups of water. Stir well and bring to a gentle boil. Reduce heat to medium and simmer for about 40 minutes, or until the peas are tender and the chicken is cooked through.

6. Finish and serve: Taste and adjust salt if needed. Stir in the lime juice and fresh cilantro just before serving.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana