Meal Planner

Indian red lentil dahl recipe

RECIPE OVERVIEW

Serve this delicious curry with rice or pitta bread for a perfect, healthy mid week meal. 

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

Serves: 4 people

  • 1 tsp Black Pepper
  • 300 g Brown Rice
    to serve
  • 1 tin Chopped Tomatoes
    (400g)
  • 2 tbsp Chutney
  • 1 tin Coconut Milk
    (400ml)
  • 4 cloves Garlic
    finely sliced
  • 2 tsp Ground Coriander
  • 2 tsp Ground Cumin
  • 1 - Lime
    juice only
  • 1 - Red Chilli
    deseeded and finely chopped
  • 500 g Red Lentils
  • 2 - Red Onion
    finely sliced
  • 2 tsp Sea Salt
  • 3 tbsp Soy Sauce
    or tamari
  • 1 - SuperValu Courgette
    cut into bite sized pieces
  • 1 bunch SuperValu Fresh Coriander
    finely chopped
  • 0.5 stick SuperValu Fresh Ginger
    (1/2 thumb sized) peeled and finely sliced
  • 1 tbsp SuperValu Goodness Flaked Almonds
    to garnish
  • 1 tbsp SuperValu Medium Hot Curry Powder
  • 2 tbsp SuperValu Oil
  • 4 - SuperValu Pitta Bread
    to serve
  • 1 tsp Turmeric
  • 1.5 litre Water

Method

1. Sauté the onions, garlic, chilli and ginger in the oil in a large pan on a high heat for 5 minutes, stirring regularly. When the onions are soft, add the courgette, tinned tomatoes and 1 teaspoon of the salt. Cover the pan and cook gently over a low heat for 5 to 10 minutes, stirring occasionally. If you have time, cook the veg for longer – the longer you cook them, the more flavourful your curry will be.

2. Add the lentils, coconut milk, soy sauce, lime juice, all the spices, the remaining teaspoon of salt and the water and bring to the boil, then reduce to a low heat and simmer for about 25 minutes, until you are happy with the texture of the curry. Stir regularly, as lentils have a tendency to stick.

3. Season with salt to taste before serving, then sprinkle over the chopped coriander and flaked almonds. Serve with brown rice or toasted wholemeal pitta breads, cut into soldiers. Mango chutney is also a nice accompaniment.

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