Potato and chana dhal curry
Serves: 8 (1 meal + 1 frozen meal)
Time to make: 45 mins
Total cost: $15.20 / $1.90 per serve
(at time of publication)
Ingredients
- 1 ½ cups chana dhal (yellow lentils)
- 2 tablespoons vegetable oil or peanut oil
- 1 teaspoon brown mustard seeds
- 2 teaspoons grated fresh ginger
- 2 cloves garlic, crushed
- 1 tablespoon dried coriander
- 2 x 400g cans Indian-style tomatoes
- 1.2L water
- 1.5kg waxy potatoes, peeled, diced
- 4 cups cooked rice, to serve
- 4 cups blanched beans, to serve
- handful chopped fresh coriander, to serve
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Instructions
1 Wash lentils well in several changes of water until water is clear. Drain.
2 Heat a large deep saucepan over a medium-high heat and add oil. Add mustard seeds. As seeds pop stir in ginger and garlic. Lightly fry for 30 seconds. Add coriander and fry for 30 more seconds.
3 Add tomatoes and lentils to pan. Cover with water. Bring to the boil then reduce heat and simmer for 30 minutes until lentils are soft. Add potatoes and simmer on a low heat for 15 minutes or until tender. Serve with rice, beans and sprinkle over coriander.
HFG tip
To freeze: Pack in a freezer-safe container. Freeze for up to 6 weeks. To thaw, defrost in microwave for 10 minutes then place in a saucepan on the stove top and reheat gently until simmering.
Nutrition Info (per serve)
-
Calories 425cal
-
Kilojoules 1780kJ
-
Protein 17g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 80g
-
–Sugars 6g
-
Dietary fibre 8g
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Sodium 160mg
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Calcium 90mg
-
Iron 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
