Recipe: Lentil Dhal

Recipe: Lentil Dhal

Dhal is a traditional Indian recipe that heavily involves lentils, simmered in a pot among other spices like a stew.

Today, let’s learn a simple recipe on how to prepare it at home.

Benefits of Dhal

Tom Yum is made of the following ingredients:

• Tomatoes: The lycopene in tomatoes lowers your risk of prostate and breast cancer, while the lutein and zeaxanthin protect your eyes from damage by the blue-light from your devices

• Chillies: Reduces appetite and increases fat burning, perfect for weight loss

• Garlic: Regulates blood pressure and cholesterol

• Olive oil: Similar benefits to basil, with the added benefit of Omega-3 which protects the brain

• Coconut milk: Promotes weight loss

• Lentils: Fiber improves digestion and feelings of fullness, folate boosts focus and provides energy, and also a good source of plant protein

• Ginger: Eases nausea, bloating and gas. Useful for alleviating morning sickness in pregnant mothers

• Turmeric: Good for combatting inflammation, specializes in treating arthritis

• Garam masala: Boosts digestion, alleviates constipation, improves brain health. Along with turmeric, helps prevent arthritis

Ingredients for Dhal

• 1 tablespoon olive oil

• 1 large yellow onion

• 5 cloves garlic

• 1 tablespoon fresh ginger

• 1 tablespoon garam masala

• 1 teaspoon ground turmeric

• ½ teaspoon red chili flakes

• 1 ½ cups dried red lentils

• 400g can diced tomatoes

• 400g full fat coconut milk

• 3 cups vegetable broth

• 1 teaspoon salt

Tools for Dhal

• 1 pot

Preparing the Dhal

1. Finely dice the onion and garlic

2. Peel and grate the ginger

3. Juice the lemon

4. Optional: soak lentils between 30 minutes to 3 hours for softer texture

Cooking the Dhal

1. Saute the onions over olive oil in a pot of medium heat for 5 minutes. Stir frequently

2. Add in the garlic and ginger and simmer for 1 minute

3. Add in the garam masala, turmeric and chilli flakes and gently toast the mixture

4. Pour in dried lentils. Deglaze the pot with vegetable stock, coconut milk and canned tomatoes

5. Feel free to toss in other leftover ingredients lying around in your pantry

6. Turn the heat to high and boil the mixture, then put on medium heat to simmer. Stir frequently

Storage

The dhal can be left in the freezer for up to 3 months, while lasting about 3-5 days in the refrigerator.

Serving

1. Dhal is traditionally served as a side dish to rice

2. Dhal is also served as a sauce for naan or roti

Sources:

• Grape Tree: 10 Top Benefits Of Organic Red Lentils

• Johns Hopkins Medicine: Ginger Benefits

• Johns Hopkins Medicine: Turmeric Benefits

• Dr. Axe: Garam Masala Benefits Digestion, Immunity and More

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