Lentils are a great source of plant based protein and fibre so they’re super filling and satisfying. This tasty dahl is bursting with Indian spices and flavours which help to lower inflammation in the body. Rich in soluble fibre, folate and magnesium, lentils help to lower cholesterol in the body and support heart health. In addition, lentils are also a good source of iron which makes them a great addition to vegetarian dishes. The perfect meal for a ‘Meatless Monday’ …or any day of the week for that matter!
Ingredients (serves 4-6, freezes well)
- 2tsp coconut oil
- 1 tsp mustard seeds
- 1tsp cumin seeds
- 1 tsp turmeric
- 1 white onion, finely chopped
- 2 garlic cloves, minced
- 250g red split lentils
- 1 tin of coconut milk (full fat)
- 1 tin of chopped tomatoes + 100ml water
Optional extras: some fresh coriander and a little mango chutney to garnish
Serving Suggestion: Serve with a little basmati rice or sweet potato mash. For a low carb accompaniment, try steamed cauliflower or cauliflower rice
- Heat the coconut oil in a large pot over medium heat then add the mustard seeds and cumin seeds. Cook for a couple of minutes until the mustard seeds start to ‘pop’.
- Add the onion and turmeric and fry for a couple of minutes, follow with the garlic and cook for another minute or so.
- Pour in the lentils, coconut milk, chopped tomatoes and 100mls of water and stir.
- Bring to the boil and simmer for 25-30 minutes, stirring occasionally to prevent the lentils from sticking to the bottom of the pot. Season to taste then serve with fresh coriander and optional accompaniments above.
Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie