Tomato dahl

Name: Tomato dahl
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Indian, Asian
Ingredients: 1 tbsp rapeseed oil; 1 bay leaf; 2 garlic cloves, finely grated or crushed; 2 tsp ground coriander; 400g tin tomatoes; 200g red lentils; Sea salt; 2 tbsp rapeseed oil; 1 bay leaf; 1 black cardamom pod, or 3 green cardamom pods, bashed to split open 1 tsp black mustard seeds; 1 tsp cumin seeds; A good pinch of dried chilli flakes; 1 large or 2 small onions (ideally red), halved and finely sliced; 2 tsp ground turmeric

6 steps

Prep:10minCook:40min

A filling protein-rich lentil dhal is delicious with nothing more than a steaming bowl of rice, but also pairs well with spiced veg dishes such as spiced cabbage with sunflower seeds, or curries like the ones here and here. This tomato dhal is finished with a lovely onion tarka (fried spice mix) – a finishing touch that makes the dish extra special but is by no means essential.

Updated at: Thu, 17 Aug 2023 04:50:39 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories323.5 kcal (16%)

Total Fat11.4 g (16%)

Carbs44.4 g (17%)

Sugars6.9 g (8%)

Protein14.8 g (30%)

Sodium354.7 mg (18%)

Fiber8.7 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbsprapeseed oil

1bay leaf

2garlic cloves

finely grated or crushed

2 tspground coriander

400gtin tomatoes

200gred lentils

sea salt

2 Tbsprapeseed oil

1bay leaf

1black cardamom pod

or 3 green cardamom pods, bashed to split open 1 tsp black mustard seeds

large, ideally red, halved and finely sliced

2 tspground turmeric

Instructions

Step 1

Heat the oil in a fairly large saucepan over a medium-low heat. Add the bay leaf, garlic, turmeric and coriander and stir well. Let the mixture fry gently for a couple of minutes,

Step 2

making sure the garlic doesn’t burn. Add the tomatoes, crushing them with your hands as they go in, and stir to mix with the spices. Bring to a brisk simmer and cook, uncovered, for 10 minutes, to reduce and intensify the tomatoes.

Step 3

Meanwhile, rinse the lentils well in a sieve under a running cold tap. Add the lentils to the tomato mixture with 1⁄2 tsp salt. Pour in 800ml water, Bring back to a simmer and stir well. Simmer fairly briskly, uncovered, for 20–30 minutes, until the lentils are completely tender and the dhal is thick, stirring often to stop it sticking. Stir with a whisk towards the end of the cooking time, to help break the lentils down.

Step 4

Once the dhal is cooked, let it stand off the heat for at least 10 minutes (it will thicken a little more), then taste and add more salt if required.

Step 5

To make the tarka, heat the oil in a frying pan over a medium- high heat. Add the bay leaf and spices and cook for a couple of minutes, stirring now and then, until the mustard seeds begin to pop. Toss in the onions, lower the heat a little and cook, stirring often, for about 10 minutes, until they are soft and lightly browned. Season with a little salt.

Step 6

Pour the dhal into a serving dish, top with the onion tarka and serve.