This super simple Dahl recipe is a fast, nutritious meal that the whole family will love. It's one of the most popular recipes here at Well Nourished.
Prep: 10 minutes
Cook: 20 minutes
2 tbsp butter, ghee or coconut oil
1 onion/s (large) peeled and diced
3 clove/s garlic - peeled and sliced or crushed
3 cm ginger root - peeled and finely diced
1 carrot/s (large) grated
1 zucchini/s - grated
1 tsp cumin seeds
1 tsp ground cumin
1 tsp ground coriander
2 tsp mustard seeds
2 tsp garam masala
1 tsp ground turmeric
350 g roma tomatoe/s - roughly chopped or
1 can of tinned tomatoes
200 g split red lentils - dried (1 cup)
400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
350 ml chicken stock or bone broth - or vegetable stock or water
3 tbsp almond meal
Chilli flakes -to taste
Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
1 lime/s - juice and zest to finish
1 bunch/s fresh coriander leaves - roughly chopped
Optional (but yummy): 6 fresh curry leaves
Serve: Rice, quinoa or cauliflower rice (to serve)
1. In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
2. Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
3. Finish with coriander leaves and lime. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
4. I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.
1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
2. Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.
1. Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
2. Its lovely on toast for breakfast (with or without an egg).
Re-heat in a pot over a low heat until just hot.
1. Airtight in the fridge or freezer. The flavour actually improves with time. A little extra cooking time might be needed if your lentils are not split.
Vegan: Choose coconut oil and coconut milk.
Coconut-free: Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.
Grain-free: Serve over a baked potato or sweet potato, cauliflower rice or quinoa.
Nut-free: Leave the almond meal out.
Turn it into a soup: Add a little extra stock and blend to make a delicious Indian red lentil soup.
Make it meaty: You can use this as a curry base (sauce)
and add any meat you like to this.
Make it go further: Add in a can of drained and rinsed chickpeas
More vegetables: You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.
Breakfast: Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.
1. A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
2. If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.