Quick Tomato & Lentil Dhal

Name: Quick Tomato & Lentil Dhal
Yield: 4
Cuisine: Indian and Indian Subcontinent
Ingredients: Stage I; 300g red lentils, washed thoroughly; 570ml/1 pint water; 1 medium red onion, chopped; 3 large cloves of garlic, crushed; 1½-2 tsp vegan bouillon (eg Marigold red or purple tub) or a vegan stock cube; Stage II; 1 tin of tomatoes, whole or chopped. If using whole, chop up in the pan with a knife; 1½-2 tsp medium curry powder; 1-2 tsp fresh grated ginger, according to taste; Juice of ½ – 1 lemon, depending on how juicy; Salt to taste if necessary; Options; Chopped fresh coriander or parsley; Three good handfuls of finely chopped curly kale or shredded dark green cabbage added a couple of minutes before the end and cooked in – this is a particularly bone-friendly option.; Plain vegan yoghurt – even better with a little grated cucumber and a sprinkle of ground cumin mixed in

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This is a low-fat, budget yet aromatic treat. It’s a boon for busy days as it can be made well in advance – and it is great if you want to eat well but are trying to lose weight. Serve with brown rice or quinoa, add lots of shredded dark green veg – and serve with a dollop of plain vegan yoghurt for a healthy but feel-good meal. It also freezes well.

PIcture courtesy of www.flavourphotos.com

Quick meal

Low fat, low sugar

Cheap

Kids recipe

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Total time

30 minutes

Cuisine

Indian and Indian Subcontinent

Meal

mains
sides-light-meals-and-salads
vegetable-side-dishes

Servings

Ingredients

Stage I

300g red lentils, washed thoroughly
570ml/1 pint water
1 medium red onion, chopped
3 large cloves of garlic, crushed
1½-2 tsp vegan bouillon (eg Marigold red or purple tub) or a vegan stock cube

Stage II

1 tin of tomatoes, whole or chopped. If using whole, chop up in the pan with a knife
1½-2 tsp medium curry powder
1-2 tsp fresh grated ginger, according to taste
Juice of ½ – 1 lemon, depending on how juicy
Salt to taste if necessary

Options

Chopped fresh coriander or parsley
Three good handfuls of finely chopped curly kale or shredded dark green cabbage added a couple of minutes before the end and cooked in – this is a particularly bone-friendly option.
Plain vegan yoghurt – even better with a little grated cucumber and a sprinkle of ground cumin mixed in

Instructions

1. Put all the ingredients from Stage I into a large saucepan. Bring to the boil then reduce to a simmer. Cook for 12 minutes.

2. Add the tomatoes, curry powder and ginger from Stage II ingredients to the pan. Stir in well, bring to the boil again and simmer for another 10-15 minutes. Add the greens a few minutes before the end. When the lentils are completely soft, add the lemon juice and stir well. Taste and adjust seasoning if necessary. Serve hot, with the vegan yoghurt and coriander/parsley if using.

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Quick Tomato & Lentil Dhal

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