Dahl is one of my favourite foods.  It is tasty and easy.  I think of it as a healthy fast food!  This recipe is a combination of two of my Asian friends’ mums’ recipes.

Red lentils are an inexpensive way of getting a wide variety of nutrients.  They’re a good choice for people with thyroid problems because they can help to regulate blood sugar levels.  They are an excellent source of protein and fibre, and they’re also low in calories. Fibre supports regular bowel movements and the growth of healthy gut bacteria.

They’re packed with B vitamins, magnesium, zinc and potassium. They’re also a great source of iron, a mineral sometimes lacking in vegetarian diets.  Furthermore, lentils contain a broad range of beneficial plant compounds (phytonutrients) to help protect against chronic disease such as type 2 diabetes. Some of the plant compounds called polyphenols have strong antioxidant, anti-inflammatory and neuroprotective benefits.

It is important to note that whilst lentils are made up of more than 25% protein, making them an excellent meat alternative to make a complete protein they need to be combined with rice in roughly a 2:1 rice:lentils ratio by weight or volume.

I sometimes serve my dahl with a boiled egg, which is a complete protein.

Ingredients

  1. 1 tbsp coconut oil
  2. 1 onion diced
  3. 2 garlic cloves finely chopped or minced
  4. 2 cm fresh ginger finely chopped
  5. 1 mug red lentils rinsed in cold water
  6. 2-3 fresh tomatoes blanched
  7. 1 tsp turmeric powder
  8. 1 tsp ground cumin
  9. 1 fresh chilli whole with cross made on end
  10. Water add to desired consistency
  11. Juice of ½ – 1 lemon
  12. Sea or rock salt to taste
  13. Fresh coriander chopped to garnish

Preparation Method

  1. Sautee the onion, garlic and ginger for approximately 5 minutes in coconut oil
  2. Add the rest of the dry ingredients apart from lemon juice, salt and coriander.
  3. Add enough water to cover lentils by about 2 inches.
  4. Bring to boil and simmer for approximately 30-40 minutes until lentils are soft.
  5. Keep an eye on water levels and add more water for a more soupy consistency.
  6. Add salt to taste.
  7. Add lemon juice to taste.
  8. Serve and garnish with fresh coriander.