Nutrition balance score
Great
Glycemic Index
32
Low
Glycemic Load
16
Moderate
Nutrition per serving
Calories340.9 kcal (17%)
Total Fat9.2 g (13%)
Carbs50.3 g (19%)
Sugars4.2 g (5%)
Protein18 g (36%)
Sodium122.2 mg (6%)
Fiber9.2 g (33%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
125gred split lentils
0.5onion
ginger
1cm piece
2 clovesgarlic
0.5fresh green chilli
100gchopped tomatoes
from a tin
½ teaspoonturmeric
½ teaspoonground coriander
½ teaspoonground cumin
¼ teaspoonchilli powder
5 sprigsfresh coriander
½ teaspoonsugar
Vagaries
Instructions
Step 1
1. Put a medium saucepan on a high heat with 600ml of cold water and the lentils. Bring to the boil and simmer for 15 minutes, or until the lentils are tender.
Step 2
2. Peel the onion, ginger and garlic, then roughly chop with the chilli.
Step 3
3. Stir the onion mixture into the pan, then add the tomatoes, ground spices, sugar and a good pinch of sea salt. Reduce the heat to low and cook for at least 30 mins with the lid on.
Step 4
4. Finely chop the coriander and stir most of it into the daal. Cook on a low heat for at least another hour.
Step 5
5. To make the vagar, heat 1 tablespoon of oil in a pan over a medium-high heat and add the seeds, chillies and curry leaves. Once it starts to crackle, pour it into the big pot of daal.
Step 6
6. Simmer for another 15 minutes, adding splashes of water if needed, then adjust the seasoning to your taste. Sprinkle over the reserved coriander, to serve.
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