One-pan coconut dhal

Name: One-pan coconut dhal
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Cuisine: Asian, Indian
Ingredients: 75g red lentils; 0.5 tbsp sunflower oil, plus extra for drizzling; 0.5 onions, finely sliced; 1 garlic cloves, crushed or finely chopped; 0.25 thumb-sized piece of ginger, finely chopped; 1.25 curry leaves; 0.25 tsp mustard seeds; 0.25 tsp cumin seeds; 0.25 tsp turmeric; 0.25 dried red chilli, left whole; 0.25 tbsp tomato purée; 100ml coconut milk; coriander leaves, sliced ginger and sliced green chilli

3 steps

Prep:10minCook:45min

Updated at: Thu, 17 Aug 2023 06:37:53 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories629.5 kcal (31%)

Total Fat32.6 g (47%)

Carbs68.8 g (26%)

Sugars9.7 g (11%)

Protein23.4 g (47%)

Sodium66.8 mg (3%)

Fiber13.1 g (47%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

75gred lentils

½ Tbspsunflower oil

plus extra for drizzling

0.5onions

finely sliced

1garlic cloves

crushed or finely chopped

0.25ginger

thumb-sized piece, finely chopped

1.25curry leaves

¼ tspMUSTARD SEEDS

¼ tspCumin Seeds

¼ tspturmeric

0.25dried red chilli

left whole

¼ Tbsptomato purée

100mlcoconut milk

To serve

Instructions

Step 1

Rinse the lentils until the water runs clear, then drain. Heat the oil in a large, shallow pan and cook the onions over a low heat for 10 mins until starting to brown, adding more oil if the pan looks dry. Add the garlic and ginger, and cook for another 30 seconds. Scatter in the curry leaves, if using, and all the spices and cook for a few minutes more, then stir in the tomato purée and cook for a minute longer.

Step 2

Stir in the lentils, ensuring they’re well coated in the spices, then pour over the coconut milk and 212.5ml water. Bring to the boil, stirring occasionally, then simmer for about 30 mins until the lentils are soft and soupy. Scoop out the whole chilli and discard, then season generously with salt. The dhal can now be left to cool, then frozen in portions, or as one batch in a large plastic container. Defrost completely before reheating in a pan over a low heat, adding more water to loosen if needed.

Step 3

Serve with a sprinkling of the coriander, sliced ginger and chilli, and drizzle with a bit more oil.