Healthier Tarka Dal
Recipe contributed by Nasima and adapted by Lucy Jessop (ANutr) for TiffinWallli
Serves 8-10
Total time 40 mins
500g split red lentils
1 1⁄2 tbsp rapeseed oil
3 bay leaves
A few whole dried red chillies (around 4-6, or more to taste)
2 tsp cumin (jeera) seeds
2 tsp panch poran (popular Bengali spice mix)
2 onions, roughly chopped
1 bulb garlic (10-12 cloves), crushed
A knob of fresh root ginger, grated (optional)
1 bunch fresh coriander, stalks and leaves chopped separately
4 fresh tomatoes, roughly chopped or a small tin of chopped tomatoes
1-2 tsp ground turmeric, to taste
2 vegetable stock cubes
1.8-2 litres water
100-200g fresh spinach leaves
1⁄2 lemon, or more to taste
1⁄4 - 1⁄2 tsp salt, to taste (always taste first add a small amount and taste again)
To serve
150g sugarsnap peas, finely sliced
1⁄2 red onion, very finely sliced
Handful of pomegranate seeds, optional
Fresh coriander, chopped
Good squeeze of lemon juice
1-2 tbsp Extra virgin olive oil
Rinse the lentils in cold water until it runs clear.
Heat 1 tbsp oil in a large casserole/ lidded saucepan. Add the bay leaves, chillis and half of cumin seeds and half of the panch poran. Fry for 30 seconds – 1 min, then add the onion. Cover with a lid and cook over a low heat for 5 mins to soften. Remove the lid, add the garlic and chopped coriander stalks and cook, uncovered, stirring often over a medium heat until fragrant and soft.
Stir in the turmeric into the onion mixture, cook for 2-3 minutes. The stir in the tomatoes.
Add the lentils, stock and 1.5 litres of boiling water. Cover with a lid. Bring to the boil, then simmer for 15-20 minutes until the lentils are soft. Whisk or stir well until smooth. Heat the remaining 1⁄2 tbsp oil in a frying pan until hot, add the remaining panch poran and cumin seeds and allow to sizzle for 30 seconds until fragrant, stir into the dal.
Add 100-300ml more water depending on the desired consistency, return to the boil.
When its ready, stir in the spinach a handful at a time until wilted. Taste and add the lemon juice to taste. Does it need a small pinch of salt? If so, add 1⁄4 tsp at a time – but ideally use the lemon juice instead. Stir in some chopped coriander.
If making the garnish, toss the sliced sugar snaps, onion and coriander together in a bowl and dress with a tablespoon of extra virgin olive oil and a squeeze of lemon. Add pomegranate seeds, if using. Serve alongside. Alternatively, sprinkle with coriander.
Serve with wholewheat chapattis or wholegrain rice if you like.
About this recipe
Approximately 3 of your 5 a day. It includes 2 portions of veg and 1 portion of pulses (lentils). The pulses count once towards your 5 a day so this makes 3 altogether.
Nasima’s lovely recipe was already quite healthy – so I’ve just made a few small tweaks to make it even healthier!
We used much less oil and swapped ghee for healthier rapeseed oil which is much lower in saturated fat
We’ve ensured there’s a good amount of veg coming from the onion, garlic, tomato and spinach added at the end.
Adding a raw veg garnish is a nice way to increase vegetable intake, add fresh crunchy flavour and increase vitamins too
Lentils, beans and chickpeas are an excellent source of lean, plant-based protein
Pulses also count towards your 5 a day
If making a thicker dhal, serve with a dollop of yogurt to add some more protein, this may help it be more filling and prevent hunger later on.
Wholewheat chapattis provide fibre and a healthier source of slow release energy
Wholewheat chapattis
Serves 8
Total time 20 minutes
300g wholemeal flour (Elephant Atta Chakki Gold) (or half and half – plain and
wholemeal)
1⁄2 tsp salt
1 tbsp olive oil, optional
150-175ml hot water
Process:
Mix the flour and salt together in a large bowl.
Add the oil (if using) and enough hot water to bring the dough together.
Knead for 5-10 minutes, until soft and springy – it should bounce back when pressed
Set aside or chill for at least 20 minutes – this allows the gluten to develop.
Knead again briefly divide into 8 equal-sized pieces. Roll into balls.
Roll out on a lightly floured surface using a rolling pin into 15-18cm rounds.
Preheat a heavy, cast iron pan/ non-stick frying pan until very hot.
Add a chapatti, reduce the heat to medium – cook for 30 seconds or until the surface starts to bubble, press firmly with a small spoon in places, to help the chapatti puff up, using tongs flip over and cook for 30-40 seconds until golden.