This red lentil dahl can be served as a main dish with lots of green veg and a spoonful of Fresh Coconut Chutney (see page 29).
SERVES 4 PREPARATION 20 minutes COOKING 45 minutes
2 tbsp coconut oil
1 large onion, finely chopped
3 large garlic cloves, chopped
4cm/1½in piece fresh root ginger, peeled and finely chopped
1 tbsp cumin seeds
2 tsp yellow mustard seeds
2 tsp ground coriander
1 tsp hot chilli powder
1 tsp turmeric
10 curry leaves
1 bay leaf
1 large carrot, peeled and diced
140g/5oz/generous ½ cup split red lentils, rinsed
600ml/21fl oz/scant 2½ cups low-salt vegetable bouillon
90ml/3fl oz/heaped ⅓ cup tinned chopped tomatoes
200ml/7fl oz/generous ¾ cup reduced-fat coconut milk
2 tsp fresh lemon juice
1 handful coriander/cilantro leaves, chopped
2 tbsp toasted flaked almonds
salt and freshly ground black pepper
1 Heat half of the oil in a large heavy-based saucepan and fry the onion for 10 minutes until softened and beginning to turn golden. Add the garlic, ginger, cumin and mustard seeds and cook for 1 minute.
2 Stir in the ground spices, curry leaves, bay leaf, carrot and lentils and cook for 1 minute until coated in the spice mixture. Pour in the bouillon, chopped tomatoes and coconut milk and bring to the boil, then reduce the heat and simmer, half-covered, for 25 minutes, stirring occasionally, until the lentils are very tender.
3 Season the lentils to taste and stir in the lemon juice and half of the coriander/cilantro. Serve the dahl scattered with the remaining coriander and the flaked almonds.
Can be stored in an airtight container in the refrigerator for up to 3 days.
Lentils are small nutritional powerhouses: as well as a useful, low-fat source of protein, they also provide beneficial amounts of B vitamins, zinc and iron.
Food Facts per Portion
Calories 250kcal • Total Carbs 26.8g • total sugar 7.8g • added sugar 0g