Preparation Information
Total 55m
Prep 10m
Chill 0m
Cook 45m
Nutritional Information
Iron
Lentils are an excellent source of iron, essential for blood oxygenation and energy production. According to the World Health Organization, iron deficiency is one of the most common nutritional disorders worldwide, making iron-rich foods like lentils crucial in a balanced diet.
Magnesium
Magnesium found in lentils and ghee, supports muscle and nerve function, blood glucose control, and protein synthesis. A study published in the Journal of the American College of Nutrition emphasises the importance of magnesium in reducing inflammation and supporting cardiovascular health.
Vitamin B6
Present in lentils and onions, Vitamin B6 is essential for brain health and the production of neurotransmitters. Research in the European Journal of Clinical Nutrition highlights its role in maintaining cognitive function and reducing the risk of depression.
Method
1
Prepare the Lentils
Soak washed lentils overnight in cold water. Before meal prep, thoroughly rinse the red lentils under running water until the water runs clear. Drain and set them aside.
2
Cook the Aromatics
Heat the ghee in a large pan over low heat. Add the finely sliced onions and cook, stirring occasionally, until they begin to brown, about 3 minutes. If the pan starts to look dry, add a bit more ghee. Stir in the crushed garlic and chopped ginger, cooking for another 30 seconds until fragrant.
3
Add Spices
Add the optional curry leaves, mustard seeds, cumin seeds, coriander powder, turmeric, and the whole dried chilli. Stir well and cook for a few minutes to release the aromas of the spices. Mix in the tomato purée and cook for an additional minute.
4
Cook the Lentils
Add the rinsed lentils to the pan, stirring to coat them well with the spice mixture. Pour in the coconut milk and 850ml of water. Bring the mixture to a boil, stirring occasionally, then reduce the heat and let it simmer for about 30 minutes, or until the lentils are soft and have a soupy consistency.
5
Finish and Serve
Remove and discard the whole chilli. Season the dhal generously to taste. This dish can be cooled and frozen in portions if needed. To serve, reheat over low heat, adding water to adjust the consistency if necessary. Garnish with fresh coriander leaves, sliced ginger, and green chilli. Drizzle with a little extra ghee before serving.
