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
Nutrition Info.(per serve)

1 1/2 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 coriandercilantroX
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 coriandercilantroX, to serve

Nutrition Info

Kilojoules 1780kJ
Calories 425cal
Protein 17g
Total fat 5g
Saturated fat 1g
Carbohydrates 80g
Sugars 6g
Dietary fibre 8g
Sodium 160mg
Calcium 90mg
Iron 5mg

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.

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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.

Author:Tracey Sunderland

First published: Aug 2011