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Indian

Dhal

Picture
Traditional Indian Tarka Dhal is made with just red lentils, onion, garlic and spices. But I'm always looking for ways to add more veggies to my plate, so I started to add chopped carrot and spinach. The result? Dhal with carrots and spinach. :) 
Lentils are an excellent source of fibre, they are high in protein, and a good source of iron, B vitamins and magnesium. Apart from all the nutritional benefits they offer, red lentils are also extremely quick and easy to cook, not to mention tasty, especially when cooked with delicious Indian spices!

This is an oil-free recipe. If you like the taste of roasted garlic, you can always bake a head of garlic in the oven and squeeze a couple of cloves into the dhal. If you must fry your onion and garlic, try adding some water to a small amount of olive oil and 'steam-fry'.
The carrots and spinach are optional and won't make any difference to the cooking time.

You will need:
  • 1 cup red lentils
  • 1 teaspoon (or less) salt
  • 1 teaspoon turmeric
  • 750ml water
  • 1 carrot, chopped (optional)
 
  • 1 large brown onion, chopped
  • 2-3 cloves garlic, minced (or baked)
  • 1-inch piece ginger root, grated (or ½ teaspoon ginger powder)
 
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • ¼ teaspoon cayenne pepper (or less, depending on your
  • 1 teaspoon garam masala (optional)
  • 1 stick of cinnamon
  • freshly ground black pepper
  • green chilli pepper, sliced to garnish (optional)
 
  • A handful baby spinach (optional)
 
Put the lentils, water, turmeric and salt in a pan and bring to the boil.
Then simmer for about 15-20 minutes, lid off.
 
In the meantime, in another pan sauté in a cup of water (or 'steam-fry' with water and a very small amount of olive oil):
  • onion, garlic and ginger root
 
When onion is soft add:
  • all the spices
 
When the lentils are creamy and cooked, add the onion/spice mixture, mix it all in and your delicious dhal is ready. You can adjust the denseness by simmering longer or less.
Just before the end of cooking, mix in a handful of baby spinach and leave to wilt. 
 
Garnish with some sliced green chilli peppers, roasted garlic and chopped coriander leaves.

To keep with the Indian theme, serve on a bed of Basmati rice. Brown Basmati has a delicious nutty texture, plus all that extra fibre. I find that light 'grains' such as quinoa are a little swamped by the dhal, however, millet and brown rice are both good substitutes. 
Picture
Dhal on a bed of millet
Picture
Picture
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Copyright 2021 Nicki Perkins | www.lovinglyplantbased.com All rights reserved. 
All content, videos and images found on lovinglyplantbased.com may not be reproduced or distributed, unless permitted in writing by Nicki Perkins, lovinglyplantbased.com

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  • Home
    • Who I am and what I do
    • About me
  • Why Plant-based?
    • Vegan v. Plant-based
    • Protein >
      • What is protein? >
        • Amino acids
      • How much protein do we need?
      • Examples of plant-based protein meals
      • Plant-based protein and athletes
      • Protein FAQs
    • Health >
      • Sugar: The legal drug
      • Vitamin B12
      • Vitamin D
      • Iron
      • Calcium
      • The benefits of eating raw
    • Phytonutrients >
      • What colour is your food?
      • Isothiocyanates and cruciferous vegetables
    • Dr. T. Colin Campbell
    • No dairy?
  • Mind, body and soul coaching programs
  • EFT
    • Rosacea Relief
    • What can EFT be used for? >
      • Motivation
    • EFT resources
    • EFT prices
  • SKINCARE
    • Skincare Shop
  • Sprouts and microgreens
    • How to grow sprouts
    • Easy mung bean sprouts
    • Easy lentil sprouts
    • Tips for successful sprouting
    • How to grow microgreens
    • How to grow Wheatgrass >
      • Juicing wheatgrass
  • Recipes
    • Plant milks >
      • Almond milk
      • Amaranth milk
      • Brazil nut milk
      • Buckwheat milk
      • Hazelnut milk
      • Hemp milk
      • Macadamia Nut Milk
      • Quinoa milk
      • Toasted Hazelnut milk
      • Toasted Sesame seed milk
      • Sesame seed milk
    • Dairy-free cheese >
      • Basic Cashew Cream Cheese
      • Roasted Garlic & Red Pepper Cream Cheese
      • Cashew and Spring Onion Cream Cheese
      • Roasted Garlic and Chives Cream Cheese
    • Dairy-free Cultured Cheese >
      • Basic Cultured Cashew Cheese
      • Basic Macadamia Nut Cheese
      • Basic Almond Cheese
      • Cashew Chèvre with Lemon Zest
      • Cashew Boursin
      • Almond Chèvre
      • Lemon Zest Almond Cheese
      • Macadamia and Pear Cheese
    • Raw Vegan Crackers >
      • Sprouted Lentil Crackers
      • Sprouted Black Sesame Crackers
      • Almond and Coconut Crackers
      • Sesame Crackers
      • Coconut & Apple Crackers
      • Spicy Flaxseed Crackers
    • Dips >
      • Zucchini & Hemp Hummus
      • Sweet Potato & Garlic Dip
      • Roasted Cherry Tomato Salsa
      • Spinach & Leek Cashew Dip
      • ​Beetroot, Ginger & Garlic Cashew Dip
      • Chickpea Hummus
      • Raw Parsnip Dip
      • Ginger and Sprouted Sunflower Seed Pâté
    • Dressings
    • Breakfast Ideas >
      • Sorghum, hemp and banana pancakes
      • Carob Amaranth Porridge
      • Apple, Oats, Almond Butter
      • Brown Rice and Apple with Hemp and Brazil nut milk
      • Millet and Buckwheat Blueberry Bread Muffins
      • Sweet Potato & Cinnamon Farinata Pancakes
    • Lunch & dinner ideas >
      • Dhal
      • Chickpea Farinata
      • Potato, onion, zucchini & tomato egg-free frittata
    • Veggie burgers >
      • Sprouted lentil, walnut and brown rice burgers
    • Salads & Raw Food >
      • Cheezy Zucchini Noodles
      • Veggie Rolls
      • Mimi's Street Tacos
      • Crunchy Kale Chips
      • Veggie Nori Rolls
    • Soups >
      • Cauliflower, Red Lentil and Potato Soup
      • Black Bean and Corn Soup
    • Desserts >
      • Chocolate Chickpea Truffles
      • Chocolate Mousse
      • Dark Chocolate, Sweet Potato & Black Bean Brownies
    • Smoothies >
      • Blueberry and Hemp Smoothie
      • Purple Passion
      • Orange Joy Smoothie
      • Sweet and Green Smoothie
      • Pretty & Pink
      • Banana Cacao Surprise
  • How to
    • How to juice
    • How to make Rejuvelac
    • How to make Kombucha
    • How to make Kefir
    • How to make Sauerkraut
    • How to make Kimchi
  • Resources
    • Kitchen makeover
    • Books
    • Videos & Documentaries
  • Blog
  • Contact