Most dhals are served as part of a banquet, so we’ve added chunky vegetables to make it a complete meal.
Ingredients
- 1 onion
- 2 carrots
- 2 (400g) thin orange sweet potatoes (kumara)
- 60ml (1/4 cup) extra virgin olive oil
- 2 cloves garlic
- 4 sprigs curry leaves (see top tips)
- 1 tablespoon curry powder
- 400g can kidney beans
- 400g can cherry tomatoes or chopped tomatoes
- 200g (1 cup) red lentils
- 1/4 bunch coriander or flat-leaf parsley
- 1 1/2 tablespoons red wine vinegar
- Tamar Valley Greek Style Yoghurt, to serve
- Flatbread, to serve
Method
- Step 1Peel and finely chop onion. Wash carrots and sweet potatoes, then cut into 1cm pieces with skins on. Heat oil in a large, deep frying pan or saucepan over medium heat. Add vegetables and cook, stirring occasionally, for 8 minutes or until softened. Meanwhile, drain and rinse kidney beans.
- Step 2Peel and crush garlic and strip curry leaves from sprigs into pan. Add curry powder and cook, stirring, for 1 minute or until fragrant. Add kidney beans, tomatoes, lentils and 750ml (3 cups) boiling water. Bring to a simmer, cover surface with a round of baking paper, then cook for a further 15 minutes or until vegetables are tender. If mixture is too thick, add a little more water. Meanwhile, roughly chop coriander leaves and stems.
- Step 3Add coriander and vinegar, stir to combine, then season with salt. Divide dhal among bowls, top with yoghurt and serve with flatbread.
- Diabetes friendly
- High fibre
- Low kilojoule
Nutrition
1998 kj
Energy
16g
Fat Total
2g
Saturated Fat
19g
Fibre
23g
Protein
418.71mg
Sodium
15g
Carbs (sugar)
51g
Carbs (total)
All nutrition values are per serve
Notes
The red lentils make a nice change to yellow. Fresh curry leaves are aromatic and have a curry-like flavour. Available from selected supermarkets and greengrocers. The dhal will keep in the freezer for up to 1 month. For a dhal variation, add a handful of corn kernels, spinach or chopped green beans during the last few minutes of cooking.
- Author: Sophia Young
- Image credit: Mark Roper
- Publication: MasterChef
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