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Curried red lentil dhal

Author: Simon and Alison Holst - TV Personalities, Authors

Photographer: Carolyn Robertson

First published: Mar 2011

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

Total cost: $4.40 / $1.10 per serve

(at time of publication)

Ingredients

More weights & measures

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)

Instructions

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 206cal

Kilojoules 860kJ

Protein 13g

Total fat 6g

–Saturated fat 1g

Carbohydrates 25g

–Sugars 4g

Dietary fibre 6g

Sodium 310mg

Calcium 50mg

Iron 6mg

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.

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