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easy red lentil dahl

Easy Red Lentil Dahl

Simon Deane Health
A quick simple and comforting red lentil dahl. Dahl is an Asian stew made with pulses, and seasoned with various spices. This healthy dahl recipe is based on red lentils and is quick to made and ideal for freezing.
 
Print Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 8 portions
Calories 261 kcal

Ingredients
  

  • 500 g red lentils
  • 500 ml vegetable stock
  • 1 litre of water
  • 400 g chopped tomatoes
  • 1 large onion
  • 3 garlic cloves
  • 1 red pepper
  • 1 small courgette zucchini
  • 100 g baby spinach
  • 1 tsp of turmeric
  • 2 tsp of cumin
  • 3 tsp of garam masala
  • 2 tbs tamari/soya sauce
  • Juice from one lime
  • 1 thumb sized piece of ginger
  • 1 fresh chili
  • Some fresh coriander cilantro to garnish

Instructions
 

  • Prepare the vegetable stock with hot water
  • Get a pan nice and hot and add the chopped onions. Dry sauté the onion for a few minutes moving the onions around the pan so they don't stick. Once the onions and the pan start to brown, add the chopped garlic. 
  • Cook for another 30 seconds, and add the stock. Stir in the de-glaze the pan. 
  • Add the chopped tomatoes along with 1 litre of boiling water and bring to a boil. 
  • Add the lentils, the de-seeded and chopped pepper, and the chopped courgette. 
  • Peel the ginger and grate into the pot. Add the turmeric, cumin, garam masala, tamari and finely chopped chili (keep seeds for extra heat). Stir everything together. 
  • Once everything starts to boil, bring down to a gentle simmer for around 20 minutes. Stir regularly to avoid sticking. 
  • Add spinach and cook for another few minutes until the spinach is fully wilted. 
  • Add chopped fresh coriander and serve with cooked rice. 

Notes

One litre of additional water gives a nice soupy consistency. You can add a little more or less water depending on how thick you would like the dahl to be. 
Red lentils break apart the longer you cook them. You can cook a little longer if you prefer this consistency. 

Nutrition

Calories: 261kcalCarbohydrates: 45gProtein: 19gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gSodium: 588mgPotassium: 958mgFiber: 21gSugar: 4gVitamin A: 1980IUVitamin C: 40mgCalcium: 80mgIron: 6mg
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