Comfort Food at Its Best
Warming Spiced Dal with Fresh Coriander
A classic Indian dal made with red lentils, tomatoes and warming spices — high in fibre and protein, naturally low in fat.
Ingredients
- 200g red lentils (rinsed)
- 400g canned chopped tomatoes
- 1 onion (finely diced)
- 2 garlic cloves (minced)
- 1 tsp fresh ginger (grated)
- 1 tsp cumin seeds
- 1 tsp ground coriander
- 1/2 tsp turmeric powder
- 1/2 tsp garam masala
- 1 tbsp vegetable oil
- 600ml water
- Juice of half a lemon
- Fresh coriander for garnishing
- Salt to taste
Method
- Heat the oil in a large saucepan over medium heat. Add the cumin seeds and let them pop.
- Add the onion and cook for 3-4 minutes until softened. Add the garlic and ginger, stir for 1 minute.
- Add the ground coriander, turmeric and garam masala. Stir for 30 seconds until fragrant.
- Add the red lentils, chopped tomatoes and water. Bring to a boil.
- Reduce the heat, cover and simmer for 20 minutes, stirring occasionally, until the lentils are soft and broken down.
- Stir in the lemon juice and salt. Garnish with fresh coriander and serve with brown rice or wholemeal chapati.
Nutrition per Serving
240kcal
12gProtein
8gFibre
36gCarbs
4gFat
