Log in to your account

Not a member yet?

Subscribe now
Expert advice & dietitian-approved recipes
Subscribe

e.g. gluten-free low cholesterol recipes

Advertisement

Lentil dhal with egg

For the perfect portion of veg, carbs and protein, try this flavoursome vegetarian, low-GI, low-calorie dhal dish.

  • Hands-on time: 25 mins
  • Time to make: 50 mins
  • Serving: 4 people
Ratings: 5.0
Ingredients

Ingredients

  • 1 cup split red lentils, rinsed
  • 2 bay leaves
  • 1 cinnamon stick
  • 1 tablespoon extra-virgin olive oil
  • 1 brown onion, diced
  • 1 tablespoon fresh ginger, finely chopped
  • 2 cloves garlic, finely chopped
  • ½ teaspoon turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon garam masala
  • ½ teaspoon chilli flakes (optional)
  • ½ lemon, juiced
  • ½ cup light coconut milk
  • ½ can diced tomatoes
  • 1 tablespoon chopped fresh coriander leaves
  • 4 eggs, poached or fried
  • 120g baby spinach leaves, wilted
  • Always check food labels for allergens or trace warnings before buying your ingredients.
    Ingredients

    Instructions

    (Stops screen from sleeping)

    1 Place lentils, bay leaves, cinnamon and 2½ cups water in a large saucepan and bring to the boil over high heat. Reduce heat to low and simmer, stirring, for 10–12 minutes. Remove and discard cinnamon stick and bay leaves. Set cooked lentils aside.

    2 Heat oil in a large frying pan over medium-high heat. Add onion and ginger and cook, stirring, for 2 minutes. Add garlic, spices and chilli, if using, and cook for a further minute or until fragrant. Add lemon juice, mixing well to combine.

    3 Add cooked lentils to pan and cook, stirring, for 2 minutes or until heated through. Remove pan from heat. Add coconut milk, tomatoes and coriander, gently stirring to combine.

    4 Divide dhal among serving bowls. Top each with an egg and wilted spinach, then serve.

    Leave a comment

    Advertisement

    More recipes

    Nutrition advice you can trust

    At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

    Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.

    Discover the healthiest supermarket foods, chosen by our dietitians.

    View the winning products
    Shopping list saved to go to meal plans