The Food Coach

Free Healthy Recipe - Lentil Dhal

Dairy free, Gluten free, Low fat, Low GI, Wheat Free

There are few rules when it comes to making dhal. Other than turmeric and water, the choice of other spices and ingredients is up to you.
High in fibre and easy to digest, dhal can be served in place of rice, as an accompaniment to other dishes or watered down to make soup. It's cheap, delicious very healthy and should be added to your regular repertoire of healthy dishes.

Ingredients
1 tbsp coconut oil
1 medium brown onion, chopped
2 cloves garlic, crushed
1 tsp ginger, finely chopped
1 red chilli, deseeded and finely chopped
1 400g tin chopped tomatoes
2 cups water
pinch salt

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Rinse and drain the lentils. Heat the oil in a heavy based pan and add the onion, garlic, ginger and chilli. Sauté until the onion is golden. And the garam masala turmeric and lentils and sauté for another minute.

Add the tomatoes and water and bring to the boil before lowering the heat. Cover and cook for 15 minutes. Add the seasoning and continue to cook until the the dhal has a thick consistency.

Note: Dhal is a thick spicy stew made from hulled split pulses. Mostly it's made with lentils of split peas but can be made from any number of beans and peas including yellow peas, chickpeas, mung beans and kidney beans.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 40 mins
Ready in: 45 mins


Suitable for:
Dinner, Lunch, Side Dish

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Nutritional Information - Per Serve
Kj 815 kj
Calories 195 kcal
Fat 4.7 g
Saturated Fat 3.2 g
Total Carbohydrate 22.6 g
Total Protein 12.7 g
Fibre 8.3 g