Carrot and red lentil dhal
Serves:
4
Time to make:
45 mins
Total cost:
$4.48 / $1.12 per serve
(at time of publication)
(at time of publication)
Health information:
Gluten-free (or can be made gluten-free*)
High fibre
High iron
Low fat
Low kilojoule
Vegetarian
Instructions
Instructions and steps:
Step 1 Heat oil in a non-stick saucepan. Add seeds. Fry until mustard seeds start to pop.
Step 2 Add the carrot. Stir. Let carrot 'sweat' for 10 minutes.
Step 3 Add stock and lentils.Simmer for 30 minutes.
Step 4 Add peanut butter, curry powder, and salt and pepper. Simmer until lentils are cooked to a thick consistency.
Step 5 Garnish with yoghurt and fresh coriander. Serve on rice, naan or pita bread.
RUNNER-UP: Special diets category
HFG Reader Recipe Competition 2009
Sarah Sheeran, Waitakere
Variations
Make it gluten-free: Use gluten-free stock, curry powder and yoghurt.
About this Recipe
Photography: Melanie Jenkins
First Published:
April 2009
Rating:
(3 votes)
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Full ingredient list:
- 1 tablespoon oil
- 1 teaspoon black mustard seeds
- 1 teaspoon cumin seeds
- 500g grated carrot
- 1 litre vegetable stock
- 1/2 cup split red lentils, washed
- 1-2 tablespoons crunchy peanut butter
- 1 tablespoon curry powder
- salt and pepper, to season
- low-fat natural yoghurt, to garnish
- 2 tablespoons fresh coriander
Nutritional information (per serve)
Energy:
830kJ
Calories:
198cal
Protein:
13g
Fat:
7g
- saturated:
1g
Carbohydrates:
20g
- sugars:
9g
Dietary Fibre:
7g
Sodium:
840mg
Calcium:
100mg
Iron:
4.5mg
Nutrition information is given per serve
*NS: not specified
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