A quick red lentil dahl which is filling, fast to prepare and a great source of fibre and protein.
If you need a quick dinner this dhal is ideal – ready in 25 minutes and full of the good stuff including a quarter of your daily fibre needs (and you know who gets a kick out of fibre – your gut microbes!) plus 16 grams of plant-based protein. Split red lentils are a great staple to have in your cupboard because they cook really quickly and are filling and cheap too – what’s not to love?
Here’s what goes in
Ingredients – serves 4 generously
- 2 onions, chopped
- 3 cloves of garlic, chopped
- 1 tbsp coconut or olive oil
- 1 tsp dried ginger
- 1 tsp ground coriander
- 1 tsp chilli powder
- 2 tsp turmeric
- 1 aubergine roughly chopped (optional, could replace with some frozen or fresh spinach at the end)
- 1 mug split red lentils
- 1 can chopped tomatoes
- 1 can coconut milk
- 1.5-2 mugs of vegetable stock
- Juice of half a lemon (optional)
Chop the onion and garlic. Heat the oil in a large non-stick pan and fry the onion and garlic for a few minutes until golden. Tip in the spices and continue to cook for a minute or two until you get a lovely fragrant smell.
- Chop the onion and garlic. Heat the oil in a large non-stick pan and fry the onion and garlic for a few minutes until golden. Tip in the spices and continue to cook for a minute or two until you get a lovely fragrant smell
- Tip in the lentils, aubergine, chopped tomatoes, coconut milk and veggie stock. At this point there is going to look like there is a lot of liquid. Don’t panic -the lentils are going to suck up that liquid in no time.
- Give everything a good stir and bring to a simmer and then turn down the heat until it’s barely bubbling and cook for 15-20 minutes until the liquid has been absorbed by the lentils and you have a creamy, thick texture. Whilst it’s cooking give it a good stir every five mins or so to make sure nothing is sticking.
- Once ready, check for seasoning and squeeze in the lemon juice if you have it. Serve over rice, with wholewheat pitta or simple scoop a big pile into a bowl and dive in. Super comforting food, which tastes great and is good for you too.