DHAL IN A HURRY – RED LENTIL & COCONUT
If you need a quick dinner this dhal is ideal – ready in 25 minutes and full of the good stuff including a quarter of your daily fibre needs (and you know who gets a kick out of fibre – your gut microbes!) plus 16 grams of plant-based protein.
Split red lentils are a great staple to have in your cupboard because they cook really quickly and are filling and cheap too – what’s not to love?
Here’s what goes in
Ingredients – serves 4 generously
2 onions, chopped
3 cloves of garlic, chopped
1 tbsp coconut or olive oil
1 tsp dried ginger
1 tsp ground coriander
1 tsp chilli powder
2 tsp turmeric
1 aubergine roughly chopped (optional, could replace with some frozen or fresh spinach at the end)
1 mug split red lentils
1 can chopped tomatoes
1 can coconut milk
1.5-2 mugs of vegetable stock
Juice of half a lemon (optional)
How to
Chop the onion and garlic. Heat the oil in a large non-stick pan and fry the onion and garlic for a few minutes until golden. Tip in the spices and continue to cook for a minute or two until you get a lovely fragrant smell.
Tip in the lentils, aubergine, chopped tomatoes, coconut milk and veggie stock. At this point there is going to look like there is a lot of liquid. Don’t panic -the lentils are going to suck up that liquid in no time.
Give everything a good stir and bring to a simmer and then turn down the heat until it’s barely bubbling and cook for 15-20 minutes until the liquid has been absorbed by the lentils and you have a creamy, thick texture. Whilst it’s cooking give it a good stir every five mins or so to make sure nothing is sticking.
Once ready, check for seasoning and squeeze in the lemon juice if you have it. Serve over rice, with wholewheat pitta or simple scoop a big pile into a bowl and dive in. Super comforting food, which tastes great and is good for you too.