Red Lentil Dhal

Dhal (or dal) is one of my favourite dishes for so many reasons. Not only does the spicy aroma take me back to my travels in Nepal, but it is also jam-packed with goodness. Lentils are high in protein and fibre and are low GI. Another great thing about this dish is that it cost me less than $4.00 to make (including the rice). Healthy, cheap and easy!

Preparation Time: 5 minutes / Cooking Time: 15minutes / Serves 4

Ingredients:

  • 200g red lentils, rinsed
  • 2 tbps of olive oil (or butter)
  • 1 brown onion, finely chopped
  • 2-3 cloves of garlic, crushed
  • 3 large tomato chopped (or use a can of chopped tomatoes)
  • 1 large red chilli, finely sliced
  • 2 tsp ground cumin
  • 1tsp turmeric
  • ½ tsp ground coriander seed
  • ½ tsp ground chilli

Method

  1. Heat 1 tbsp oil (or butter) in the saucepan and gently fry to onions, garlic and chilli until the garlic and onions are slightly golden.
  2. Place the lentils in the saucepan and coat them in oil and then cover them with cold water (fill to about 2-3cms above their surface)
  3. Bring the water to boil and reduce to a simmer. Remove any foam that appears on top of the cooking lentils.
  4. Stir in 1 tbsp of oil (or butter) and spices (cumin, turmeric, coriander seed, ground chilli).
  5. Add the chopped tomatoes, stir evenly, cover the pan and leave to simmer until the lentils have softened.
  6. If the dhal is too thick, add a bit more water to the mixture.
  7. Serve with cooked rice (I chose brown rice for extra fibre in this case)

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