Red lentil and vegetable dal
A dal is a dish of simmered lentils flavoured with aromatic spices and usually served as a sauce. But add extra vegetables and it becomes a light and easy vegetarian meal. Serve it with a selection of Indian-style breads and plain yogourt or raita.
1 onion, chopped
2 large garlic cloves, crushed
1 green chili pepper, deseeded and chopped
1 carrot, peeled and grated
1 eggplant, chopped
1 tablespoon vegetable oil
2 tablespoons water
1 teaspoon ground cumin
1 teaspoon mild curry powder
2 teaspoons black mustard seeds
3⁄4 cup split red lentils
3 1⁄3 cups diluted salt-reduced or homemade vegetable stock, hot
1 zucchini, halved and sliced
1 large tomato, chopped
2 tablespoons chopped fresh cilantro
1.Put the onion, garlic, chili pepper, carrot and eggplant into a flameproof casserole dish or large saucepan and stir in the oil and water. Heat until it starts to sizzle, then cover and cook gently for about 5 minutes until softened.
2.Uncover and stir in the spices. Cook for 1 minute, then stir in the lentils and stock. Bring to a boil, then add the zucchini and tomato.
3.Cover and simmer gently for 15 minutes, then uncover for a further 5 minutes, by which time the lentils should have burst open and thickened the liquid. Serve garnished with coarsely chopped cilantro.
Cook’s tip• This can be made a day in advance, then reheated. You may need to add a little more water if it has thickened too much. It is also suitable for freezing.
Variations• For a more authentic dal, use yellow split peas instead of the lentils. These will need to be soaked in cold water for about 2 hours first. • Instead of a zucchini, add 250 grams baby spinach leaves at the end of step 3 and cook for about 2 minutes, until just wilted, before seasoning.
Serves 4
Preparation time 15 minutes
Cooking time 30 minutes
Each serving
6.5 g protein • 6 g fat of which 0.5 g saturates • 14.5 g carbohydrate • 7.5 g fibre • 152 Calories
