Red lentil dhal

I’ve been feeling pretty inspired by Indian cuisine these past few weeks and have been cooking up a lot of Indian dishes – after Spinach and Paneer curry, here’s the latest in what may be a long list of Indian creations.

To many non-vegetarian people, a meal just isn’t complete without a hunk of meat, and a meal based solely on vegetables and grains or legumes just isn’t a proper, filling meal. Prove them wrong with this delicious red lentil dhal recipe!

Not only is it flavourful and delicious, but it contains wonderfully filling red lentils, which are high in carbohydrates, fiber and protein! They are also a great source of iron and B vitamins: a 1-cup serving of lentils can supply 82% of a person’s daily iron requirements and 90% of a person’s daily folate (vitamin B9) requirements.

Serves 4

Ingredients:

225g red lentils

115g greens beans, steamed and chopped

115g baby corn, washed and chopped diagonally

1 green pepper, deseeded and chopped

2 tomatoes, deseeded and chopped

1 red chilli, deseeded and finely chopped

1 tsp cumin powder

1 tsp coriander

1/2 tsp asa foetida

150ml vegetable stock

2 tbsp coconut oil

Fresh coriander

Poppy seeds

1. Rinse lentils in cold water and drain. Repeat up to three times to wash out any debris. When lentils are washed, put in a pot and cover with cold water. Bring water to the boil then reduce heat and simmer for 15-20 minutes until lentils are tender. Take off the heat and set aside.

2. In a second pot, add coconut oil. When melted, add spices and red chilli. Cook for two minutes, stirring continuously. Add chopped greens beans, green pepper and baby corn and cook for a further two minutes, again stirring continuously.

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3. Add vegetable stock, bring to the boil then reduce heat and let simmer for 5 minutes or until vegetables are tender.

4. Add vegetables, the remaining cooking juices and the chopped tomatoes to the lentils. Stir through then cook for a further 5 to 8 minutes.

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5. Serve immediately, while the dhal is hot, sprinkling each plate or bowl with fresh coriander and poppy seeds.

6. Enjoy!

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