Easy dhal

Easy dhal

With red lentils, coconut milk and warming spices, this easy dhal is ideal for batch-cooking and feeding the family well—without breaking the bank. Serve with rice and yoghurt for the ultimate comfort meal.

Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

3cm piece fresh ginger, peeled and chopped
1 onion, peeled and roughly chopped
2 cloves garlic, peeled
1 red chilli, seeds removed, roughly chopped
2 teaspoons cooking oil
2 teaspoons curry powder
½ teaspoon chilli powder (optional)
1 cinnamon stick
1½ cups dried red lentils, soaked for 5 minutes, then drained and rinsed
2 cups reduced-salt vegetable stock
270ml can light coconut milk
2 cups cooked brown basmati rice, to serve
2 tablespoons low-fat plain yoghurt, to serve
handful fresh coriandercilantroX, to garnish (optional)

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Instructions

Stay Awake

1 In a small blender chop ginger, onion, garlic and chilli to a
coarse consistency.

2 Heat oil in a large pot over medium heat. Add curry and chilli powder, if using, and stir for 30 seconds. Add cinnamon stick, and ginger and onion mix and sauté 3-4 minutes, until fragrant.

3 Stir in lentils, vegetable stock and coconut milk, increase heat
to high and bring to the boil. Reduce heat and simmer for 20 minutes or until lentils are cooked and creamy.

4 Divide dhal among bowls with rice on the side and yoghurt drizzled over. Garnish with coriander, if using.

Serving suggestion

Combine 2 chopped tomatoes, 1 finely chopped onion and 1 green capsicum, deseeded and chopped. Slice two bananas. Serve as accompaniments alongside dhal.

Nutrition Info (per serve)

Calories 395 cal

Kilojoules 1650 kJ

Protein 21 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 58 g

Sugar 5 g

Dietary fibre 13 g

Sodium 358 mg

Calcium 101 mg

Iron 6.2 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.