Red lentil dhal with beetroot recipe
Packed full to the brim with warming spices and flavours, dhal makes for a super comforting dish. Cooked until the lentils break down and become creamy, there's no better wallet-friendly dinner. 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
- 410 calories / serving
- Freezable
- Dairy-free
- Vegan
- Gluten-free
- Vegetarian
- Healthy
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 fresh pickled beetroot, finely chopped
- 15g fresh coriander, ½ leaves picked, ½ finely chopped
- raita dip, naan and mango chutney, to serve (optional)
Each serving contains
- Energy
- 1720kJ 410.0kcal
- Fat
- 12g
- Saturates
- 6g
- Salt
- 0.2g
- Sugars
- 9g
of the Reference intake
Carbohydrate 45.0gProtein 22.0gFibre 15.6g
Method
- 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.
- 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.
- 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.
- See more Beetroot recipes
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.
