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Red lentil dhal with beetroot recipe

Red lentil dhal with beetroot recipe

12 ratings

Packed full to the brim with warming spices and flavours, dhal makes for a super autumnal dish. Cooked until the lentils break down and become creamy, there's no better wallet-friendly dinner to make for a cool evening. Top with bright beetroot for a zingy finish to cut through the richness. See method

  • Serves 4
  • 30 mins to prepare and 25 mins to cook
  • 407 calories / serving
  • Freezable
  • Healthy
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free

Ingredients

  • 1 tbsp vegetable oil​
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • 15g fresh ginger, finely grated
  • 1 tsp garam masala
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds, plus 1 tsp
  • ½ tsp ground turmeric
  • 300g red lentils
  • 2 salad tomatoes, finely chopped
  • 400g tin lighter coconut milk
  • 150g steamed beetroot in vinegar (from a 300g pack), finely chopped
  • 15g fresh coriander, ½ leaves picked, ½ finely chopped
  • raita dip, naan and mango chutney, to serve (optional)
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

    1705kj
    407kcal
    20%
  • Fat

    12g 17%
  • Saturates

    6g 29%
  • Sugars

    8g 9%
  • Salt

    0.3g 4%

of the reference intake
Carbohydrate 45g Protein 22g Fibre 16g

Method

  1. Heat the oil in a large, lidded pan over a medium heat. Add the onion; fry for 5 mins, stirring occasionally, until softened. Add the garlic and ginger and fry for another 2 mins. Add the spices and cook for 1 min.

  2. Tip in the lentils, stir and cook for 1 min. Add the tomatoes, coconut milk and 500ml boiling water; season lightly. Bring to the boil, then cover and reduce the heat to low. Simmer for 15 mins until the lentils are cooked, adding a splash of water if it’s too thick.

  3. Toast the reserved mustard seeds in a small frying pan, then mix with the beetroot and chopped coriander in a bowl; set aside. Divide the dhal between bowls. Top with the beetroot and coriander leaves and serve with raita, naan and mango chutney, if you like.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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