Enjoy Raising Healthy Eaters
120kcal
2g
7g
4g
1g
7g
20g
172mg
- 2 tsp Olive oil
- 1 tsp Sea salt
- 0.5 tsp Onion powder
- 0.5 tsp Garlic powder
- 2 tsp Curry powder
- 0.5 tsp Ground ginger
- 0.5 tsp Ground turmeric
- 0.5 tsp Garam masala
- 0.5 tsp Mustard powder
- 1 diced Onion
- 400g / 14 oz rinsed and drained Red lentils
- 1.5 cups diced Green vegetables
- 400g / 14 oz can Chopped tomatoes
- 400g / 14 oz can Coconut milk
1. Heat 2 tsp olive oil over medium heat in a large pot.
2. Add 1 tsp sea salt, 0.5 tsp onion powder, 0.5 tsp garlic powder, 2 tsp curry powder, 0.5 tsp ground ginger, 0.5 tsp ground turmeric, 0.5 tsp garam masala, and 0.5 tsp mustard powder. Stir well.
3. Add 1 diced onion and cook until soft and translucent.
4. Add 400g rinsed and drained red lentils and 1 litre (4 cups) water. Stir to combine.
5. Cover the pot and bring to a boil. Reduce heat to medium and add 1.5 cups diced green vegetables.
6. Cook for 30-40 minutes, stirring often, until lentils are soft.
7. Add 400g can chopped tomatoes and 400g can coconut milk. Stir and cook for an additional 2-5 minutes.
60% of RDI
46% of RDI
7% of RDI
0% of RDI
0% of RDI
46% of RDI
61% of RDI
Serve the dhal with cooked rice, a dollop of coconut yogurt, black pepper, and coriander. Variations: Add sliced chili, sweet potato, cauliflower, broccoli, carrot, courgette, zucchini, green peas, or spinach.
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