Coconut dhal

Coconut dhal recipe

23 ratings

See method

  • Serves 4
  • 5 mins to prepare and 25 mins to cook
  • 457 calories / serving

Ingredients

  • 2tbsp olive oil
  • 1tsp mustard seeds
  • 1tsp cumin seeds
  • ½tsp turmeric
  • 2 garlic cloves, peeled and sliced
  • 1 onion, diced
  • 250g red lentils
  • 400g coconut milk
  • 400g chopped tomatoes
  • 1tbsp chopped coriander
  • 1tbsp natural yogurt

Each serving contains

  • Energy

    1910kj
    457kcal
    23%
  • Fat

    25g 36%
  • Saturates

    17g 84%
  • Sugars

    8g 9%
  • Salt

    0.3g 5%

of the reference intake
Carbohydrate 43.3g Protein 18.2g Fibre 9.5g

Method

  1. Heat the oil in a pan and add the mustard seeds and cumin seeds. Cook for 2-3 minutes, until the mustard seeds start to ‘pop’. Add the onion and garlic and cook for 3- 4minutes before stirring in the turmeric. Cook for 1 minute.
  2. Pour in the lentils, coconut milk, chopped tomatoes and 100ml water and stir. Season well. Bring to the boil and simmer for 25-30 minutes, stirring occasionally to prevent the lentils from sticking to the bottom of the pan. Just before serving, stir in the coriander and yogurt.

Freezing and defrosting guidelines

Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating. To reheat and serve, place on medium heat, stirring occasionally until the dish is heated through.

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