Curried red lentil dhal
Serves:
4
Time to make:
30 mins
Total cost:
$4.40 / $1.10 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Gluten-free (or can be made gluten-free*)
High fibre
High iron
Low fat
Low kilojoule
Low sodium
Vegetarian
Instructions
Instructions and steps:
Step 1 Heat oil in a large frying pan. Add onion and garlic. Cook, stirring frequently, until onion has softened and is turning clear. Add bay leaf, chilli, spices and mustard. Cook, stirring, for 1-2 more minutes.
Step 2 Tip in lentils and water. Bring mixture to the boil then reduce heat to a gentle simmer. Cook lentils for about 20-25 minutes until tender.
Step 3 Stir in coriander (if using) and serve accompanied with your choice of steamed rice, naan bread, pita bread or poppadums and a simple salad.
Variations
Make it gluten-free: Use gluten-free curry powder.
About this Recipe
First Published:
March 2011
Rating:
(4 votes)
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Full ingredient list:
- 1 tablespoon olive or canola oil
- 1 large onion, diced
- 1 clove garlic, chopped
- 1 large bay leaf
- 1 teaspoon minced red chilli, fresh or bottled
- 2 teaspoons curry powder
- 2 teaspoons ground turmeric
- 2 teaspoons cumin seeds
- 2 teaspoons mustard
- 1 cup dried red lentils
- 2 cups water
- 1-2 tablespoons chopped fresh coriander (optional)
Nutritional information (per serve)
Energy:
860kJ
Calories:
206cal
Protein:
13g
Fat:
6g
- saturated:
1g
Carbohydrates:
25g
- sugars:
4g
Dietary Fibre:
6g
Sodium:
310mg
Calcium:
50mg
Iron:
6mg
Nutrition information is given per serve
*NS: not specified
2 Comments. Add yours
Love this recipe - one of my favourites and I make it often. Low sodium rating a bit of a cheat though, as like all lentil recipes it does need salt to make it taste good. I add lemon juice.
Quick and easy meal idea. Lacked a bit of flavour though. I also added a grated carrot and some baby spinach for a vege boost.