Recipes

Dal Ingredients

• 1 large onion, roughly chopped
• 1 ripe tomato, roughly chopped
• 250ml coconut milk
• 2 red chillies, deseeded and finely chopped
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 500g red lentils

Tarka Ingredients

• 1 medium onion, finely chopped
• 1 tablespoon vegetable (rapeseed) oil
• 10 dried curry leaves
• 1 teaspoon cumin seeds
• 1/2 teaspoon black or yellow mustard seeds

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Small saucepan with a thick bottom
• Wooden spoon

Step 1

In a large saucepan, place 500ml of water with the lentils, roughly chopped large onion, coconut milk, tomato, red chilli, turmeric, ground cumin and coriander and bring up to the boil

Step 2

Stir well, reduce the heat to a simmer and cook for around 25 minutes, stirring occasionally until the lentils are cooked to a soft mush. If the water evaporates before the lentils are cooked, add 125ml of boiling water

Step 1

In a small saucepan, heat the oil on a low heat

Step 2

Add the cumin seeds and mustard seeds, place a lid on top and allow the seeds to start popping

Step 3

Add the finely chopped onion and curry leaves and fry on a low heat until the onion is golden brown

Step 4

Tip the onion and spice mix into the simmering lentils, add a pinch or two of salt to taste and cook for another 5 minutes

Each portion provides on average

Energy 854kj 204kcal 10.2%

Fat 5.55g 8%

Saturates 0.45g 2%

Carbohydrates 30.5g 31%

Sugars 8.57g 10%

Salt 0.3g 5%

Protein 10.6g Med

Fibre 1.97g Low

Food Value

Calcium

Phosphorus

Potassium

Magnesium

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Protein

Lentils are a great source of plant based protein, helping to keep us feeling fuller for longer.

Vitamins and Minerals

Lentils are also a good source of a variety of important vitamins and minerals, such as vitamin B-6, iron, potassium and magnesium.

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