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Carrot and red lentil dhal

Carrot and red lentil dhal

Serves: 
4
Time to make: 
45 mins
Total cost: 
$4.48 / $1.12 per serve
(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

Rate this recipe

Rating: 
4.57143
Average: 4.6 (7 votes)

6 Comments. Add yours

moragh says:

Did this without much enthusiasm, but because carrots and red lentils were about all I had in the cupboard. But it was a hit with whole family, so will become a regular!

jess_wallace6 says:

Yummo!! Next time I won't be such a numpty and will simmer with lid off as I ended up with too much liquid, but it was a tasty dish all the same.

Made this in the weekend for my husband and I. I don't eat meat regularly, but my husband does yet this dish got the big thumbs up from him.

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