Curried red lentil dhal

Serve this low-cost, tasty, curried red lentil dhal recipe as a vegetarian main meal or side dish. It's super easy to make and on the table in 20 minutes. It's also high in iron and fibre, making it a healthy dinner the whole family will love. Plus, it has an easy gluten-free option.

Serves: 4

Time to make: 30 mins

Ingredients

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1 tablespoon olive or canola oil

1 large onion, diced

1 clove garlic, chopped

1 large bay leaf

1 teaspoon minced red chilli, fresh or bottled

2 teaspoons curry powder

2 teaspoons ground turmeric

2 teaspoons cumin seeds

2 teaspoons mustard

1 cup dried red lentils

2 cups water

1-2 tablespoons chopped fresh coriandercilantroX (optional)

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Instructions

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1 Heat oil in a large frying pan. Add onion and garlic. Cook, stirring frequently, until onion has softened and is turning clear. Add bay leaf, chilli, spices and mustard. Cook, stirring, for 1-2 more minutes.

2 Tip in lentils and water. Bring mixture to the boil then reduce heat to a gentle simmer. Cook lentils for about 20-25 minutes until tender.

3 Stir in coriander (if using) and serve accompanied with your choice of steamed rice, naan bread, pita bread or poppadums and a simple salad.

Variations

Make it gluten free: Use gluten-free curry powder.

Nutrition Info (per serve)

Calories 206 cal

Kilojoules 860 kJ

Protein 13 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 4 g

Dietary fibre 6 g

Sodium 310 mg

Calcium 50 mg

Iron 6 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.