Healthy on a Budget: Lentil Dahl

Once I discovered dahl at university, I found myself making it quite often for lunch. Dahls can be made from just about any dried, split pulse and make a delicious, healthy lunch. This recipe is a great example of how you can use spices to bring a simple, inexpensive dish to life. Dried spices are great as they last ages, and fresh ginger really does cost just pennies. My addition of rice to the lentils makes a dish that has a good balance of carbohydrates and protein to keep you full and satisfied. All the ingredients are full of so much goodness too -garlic, ginger and turmeric are all anti-inflammatory and keep your gut happy. Cumin aids in digestion and is rich in iron and vitamin C. I like to use coconut oil for it’s health benefits and delicious taste, but olive oil is a less expensive option that is rich in omega 3. This dahl recipe can be served alongside curry for 4-6, or as a lunch for 2-3 people.

Ingredients

  • 2 cloves garlic, minced
  • 3-4cm chunk of ginger, finely grated
  • 150g dried red lentils
  • 80g brown or basmati rice
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp turmeric
  • 1 tbsp tomato paste or one salad tomato, chopped
  • 800ml vegetable stock
In a saucepan, heat the oil over a medium heat and then add the garlic and ginger. Cook until golden, before adding the spices, lentils, rice, tomato paste and stock. Bring to a simmer, before covering with a lid and reducing the temperature of the hob. Stir occasionally, as lentils tend to stick. Cook for roughly twenty minutes until the lentils and rice are cooked through, adding a little extra water if needed. You are looking for a porridge-like consistency, but do adjust to the thickness that you prefer.
To serve, decant into a bowl with some natural yoghurt swirled in, or use full fat coconut milk if you  don’t take dairy. If you have any to hand, some more chopped tomato or fresh coriander makes an excellent garnish. I used some zingy homemade tomato and lime salsa, which worked great.
Let me know what you do to keep eating healthily on a budget!
Follow:
Share: