Carrot and red lentil dhal

A great low-calorie, high fibre, vegetarian dhal recipe packed full of flavour. This one-pot, low-cost recipe can easily be made gluten free.

Serves: 4

Time to make: 45 mins

Ingredients

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1 tablespoon oil

1 teaspoon black mustard seeds

1 teaspoon cumin seeds

500g grated carrot

1 litre vegetable stock

½ cup split red lentils, washed

1-2 tablespoons crunchy peanut butter

1 tablespoon curry powder

salt and pepper, to season

low-fat plain yoghurt, to garnish

2 tablespoons fresh coriandercilantroX

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Instructions

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1 Heat oil in a non-stick saucepan. Add seeds. Fry until mustard seeds start to pop.

2 Add the carrot. Stir. Let carrot ‘sweat’ for 10 minutes.

3 Add stock and lentils.Simmer for 30 minutes.

4 Add peanut butter, curry powder, and salt and pepper. Simmer until lentils are cooked to a thick consistency.

5 Garnish with yoghurt and fresh coriander. Serve on rice, naan or pita bread.

RUNNER-UP: Special diets category
HFG reader recipe competition 2009
Sarah Sheeran, Waitakere

Variations

Make it gluten free: Use gluten-free stock, curry powder and yoghurt.

Nutrition Info (per serve)

Calories 198 cal

Kilojoules 830 kJ

Protein 13 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 20 g

Sugar 9 g

Dietary fibre 7 g

Sodium 840 mg

Calcium 100 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.