Soul-warming Dhal

Soul-warming Dhal

Get lost in the orange pool of spicy heaven! This is an ultimate one-pot comfort meal that is mega on flavour and maximises vegetable intake. The nourishing and warming nature of the spices in this dhal makes this the perfect meal to help to lift your energy by helping to improve your circulation. Apart from containing a rich abundance of nutritious vegetables, it contains red split pea lentils, which are a great source of soluble fibre, plant-based protein, iron, zinc, folate and B-vitamins! The great thing about lentils (and any legumes in general) is that they are super cheap and easy to prepare! I implore you to make this full quantity of dhal because it's great the next day or amazing to pop in the freezer for a future lunch or dinner meal. 
INGREDIENTS
  • 2 cups of red split lentils
  • 2 brown onions, finely diced
  • 2 heaped tbsp of coconut oil
  • 5 cm piece of ginger, grated
  • 3 garlic cloves, crushed or grated
  • 2 tbsp of tomato paste
  • 2-3 tsp of garam masala
  • 2 tsp of turmeric powder
  • 3 tbsp of mustard seeds (optional)
  • 2 small carrots, cut into small chunks
  • 1 zucchini, cut into small chunks (OR 1 cup of chopped cauliflower or broccoli)
  • 2 Roma tomatoes, diced
  • 2 cans of coconut milk
  • 4 cups of vegetable stock
  • 1 tsp of coconut sugar (this just helps to balance out the bitterness of the spices, however completely OPTIONAL)
  • 200g of baby spinach (optional)

 

WHAT TO DO
  1. In a large heavy-based pot, melt the coconut oil on medium-high heat. Add onion, ginger and garlic, and sauté for 1-2 minutes or until slightly translucent. Add mustard seeds and the rest of the spices. Fry for another minute or until nice and fragrant. Add a pinch of salt to flavour.
  2. Add the celery, carrots, zucchini (or other vegetable), tomato and coconut sugar (if using) and stir fry for about 3-4 minutes. Season with salt and pepper at this stage (remember season at every stage!). Add the tomato paste and combine with veggies to coat well. Fry for about 1-2 minutes (at this point the tomato paste caramelises slightly so make sure the heat is high enough so that the vegetables are not braising in their own juices).
  3. Add the lentils and combine well with vegetables. Add coconut milk and stock and bring to the boil (you may have to put the lid on the pot at this point).
  4. Once boiled, turn the heat down to low and simmer for about 25-35 minutes or just until the lentils are cooked (they shouldn't have a 'bite' when you try them) and has developed a thick yet pourable consistency. Add spinach at this point and stir through (or just before serving). Check for seasoning and add additional salt and pepper if necessary.
  5. Serve with any toppings you prefer.

 

Toppings:
Fresh coriander, sesame seeds, coconut cream OR coconut yoghurt, raw/toasted cashews and lime juice.

Storage Suggestion:
enjoy by itself, or serve alongside naan bread or whole-grain rice of your choice.

 

Sourced from @thegirlinthegreenapron

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