Red lentils are one of my pantry staples. They are high in protein and fibre and low in fat so keep our heart healthy and lower the bad cholesterol. On top of that, they are rich in iron, folate, phosphorous and potassium. This Indian inspired dish is rich in flavour and nutrition but low in cost and simple to make.
Daal is one of the oldest recipes in the whole entire world. There is archaeological evidence that indicates that daal made it’s first appearance in the Indus Valley Civilisation- where lentils- of all kinds were staple foods.
There is an earthy creaminess common to all daals, but unique and subtle or sometimes blindingly obvious differences are apparent in the fragrant tempering of each regional variation.
Daal is a dish I eat most weeks for all of the above reasons. I enjoy experimenting with different adaptations and I enjoy the simplistic and humble notes that radiate from the finished product.
The recipe below is an adaptation I consistently keep coming back to. It has an abundance of flavour to balance out there mellow tasting red lentils. Should you decide to give this recipe a try- for just 68p per serving I reckon you’d be insane not to, I’d love to hear your thoughts and feedback.
Oil for sautéing onions
400g chopped tomatoes
400ml coconut milk
1 cup dry red lentils
2 fat garlic cloves
3 cups stock
1tbsp. curry powder
1/2 tsp ground ginger
1/2 tsp chili flakes
1/2 tsp cumin
1/4 tsp ground nutmeg
1/4 tsp cinnamon
Salt + pepper
1tsp. coconut sugar
1 tbsp. desiccated coconut
- Sauté onion until transparent and then fry garlic until aromas are released and the edges of the onions are beginning to brown
- Turn heat to high, add lentils and 3 cups stock
- Bring to a roaring boil, cover and then reduce to a gentle simmer until most of the water is absorbed (approx 25-30 mins)
- Stir in spices, coconut milk and tomatoes (and coconut sugar if using)
- Give the pot a final simmer on a medium-low heat until the desired consistency is achieved
- Let cool for 5-10 minutes before serving
- Bon Appetit
1 serving: 336 calories, 25g carbs, 8g protein, 29g fat, 24g sat. fat, 2g poly unsat. Fat, 416mg sodium, 8g fibre, 8g sugar
I hope this warm and wholesome bowl of lentils brings you as much joy as it brings me. I’d love to see your lentil bowls.
Peace to the planet and peace to your pockets.
Love always, The Humble Avocado x x