Quick and Easy Dhal

Georgia Harding GEORGIA HARDING

This one pot wonder is a quick, easy and nourishing meat-free meal. Serve it with brown rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly nutritionally balanced meal.

Why is it healthy?

The red lentils are full of fibre, many beneficial plant nutrients and offers a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune boosting. The coconut milk is wonderful for your immune system.

Serves 4-6

Ingredients

  • 1 large onion, peeled and diced
  • 2 large cloves of garlic, peeled and sliced or crushed
  • 2-3cm piece of ginger, peeled and finely diced
  • 1 large carrot, grated
  • 1 small zucchini, grated
  • 1 teaspoon cumin seeds, whole
  • 1 teaspoon cumin seeds, ground
  • 2 teaspoon mustard seeds
  • 2 teaspoon garam masala powder
  • 2 teaspoon turmeric powder
  • 350g tomatoes, roughly chopped or 1 can of diced tomatoes
  • 200g (1 cup) red lentils, rinsed well in a sieve
  • 400g tin of coconut milk
  • 350g of water, chicken or vegetable stock
  • 2 tablespoons almond meal
  • Dried chilli to taste
  • Sea salt, a good pinch (or more to taste)
  • Black pepper to taste
  • 1 lime, juice and zest to finish
  • Bunch of coriander, roughly chopped to serve

What To Do:

  1. In a medium-sized pot, over low to moderate heat, add a little coconut oil or ghee.
  2. SautĂŠ the onion, garlic, ginger, and spices for two minutes.
  3. Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water, and almond meal.
  4. Season well, stir, and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
  5. Finish with coriander leaves and lime.
  6. Season again if necessary.

I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Variations

Nut free: Just 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.

TIP: A little natural yogurt or coconut cream on top of the dhal will help little ones adjust to the spiciness.
Georgia Harding

BY GEORGIA HARDING

Georgia is a Naturopath (19-years exp.) author, mother and passionate health educator. On her website (Well Nourished) she shares fad-free health advice and intolerance/allergy friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia is committed to supporting the health of this generation and especially loves to help parents feed their children "well". She endeavors to simplify nutrition and make cooking nourishing meals achievable for everyone.