Article: Red Lentil Dahl
Red Lentil Dahl
The protein-rich legumes in this dhal are packed full of nutrients and fibre, both of which have satiating properties that help you stay fuller for longer. Dhal is such a nourishing dish, particularly when the weather is cooler, and it is also gentle on sensitive digestive systems. Many of the Real Food Kitchen team members eat it all year round.
Serves 2 - 4. Dairy-Free, Gluten-Free, Vegan.
Time: 40 minutes
Ingredients:
- 1 tbsp cumin seeds
- 1 tbsp mustard seeds (yellow or black)
- 5 fresh curry leaves
- 1/2 tsp ground turmeric
- Coconut oil for frying
- 1 clove garlic, finely chopped
- 1 1/2 tbsp fresh ginger, finely chopped
- 1 onion, finely chopped
- 1 tsp fresh chilli, finely chopped (optional)
- 3 cups whole red lentils
- 3 litres filtered water
- 1 small sweet potato, cubed
- 1 tbsp ground cumin
- 4 large tomatoes, thickly chopped
- 1 bunch of fresh coriander, roughly chopped
- Salt and pepper
Method:
- Heat a large saucepan over high heat and toast the first 4 ingredients until the seeds pop and the fragrance of the spices is released - take care they do not burn as they will make the dish bitter. Remove the pan from the heat.
- Add a little coconut oil to the pan and stir in the garlic, ginger, onion and chilli, if using. Season to taste with salt and pepper, and cook for 1-2 minutes until softened, but not browned.
- Add the red lentils and water to the pan, stirring well. Bring to the boil. It's important to taste the liquid at this point to check the seasoning; adjust as necessary. Boil for 10 minutes, then add the sweet potato and turn down the heat to a low, slow simmer. Cook for a further 15 minutes, stirring regularly. Turn off the heat, and stir in the ground cumin. The mixture should resemble a thick soup.
- Stir through the tomato and coriander. Serve with steamed brown or red rice, along with a green salad splashed with apple cider vinegar and some Udo's oil.
Notes: Store in an airtight container in the fridge for up to 3 days.
