Carrot and red lentil dhal

Author: Healthy Food Guide reader recipe

Photographer: Melanie Jenkins

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

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

More weights & measures

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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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 198cal

Kilojoules 830kJ

Protein 13g

Total fat 7g

–Saturated fat 1g

Carbohydrates 20g

–Sugars 9g

Dietary fibre 7g

Sodium 840mg

Calcium 100mg

Iron 4.5mg

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.

Save to favs/meal planning

Log in now in to enjoy this feature

See favs PRINT