Amanda McCredie, our fantastic Dietician has kindly shared another of her favourite recipes with us. This one tops the list for being quick and easy, and great for when you havent planned dinner! It is a nourishing and meat-free meal with plenty of health factors too! These include:
Red Lentils – full of fibre and a good substitute for protein.
Almond Meal – (or rice/quinoa) completes it.
Garlic, ginger and other spices – act as digestives, anti-inflammatories, anti-oxidants and immune boosters.
Coconut milk – wonderful for the immune system.
1 large onion, peeled and diced
2 large cloves garlic, peeled and sliced or crushed
2-3cm piece ginger, peeled and finely diced
1 large carrot, grated
1 small zucchini, grated
1 teaspoon cumin seeds, whole
1 teaspoon cumin seeds, ground
1 teaspoon coriander seed, ground
2 teaspoon mustard seeds
2 teaspoon garam masala powder
1 teaspoon turmeric powder
350gram tomatoes, roughly chopped or 1 can of diced tomatoes
200grams (1 cup) of red lentils
400gram tin coconut milk or cream (the cream gives a richer, creamier consistency)
350grams water (1 ½ cups), chicken or vegetable stock
3 tablespoons almond meal
Dried chilli to taste
Sea salt, a good pinch (or more to taste)
Black pepper to taste
1 lime, juice and zest to finish
Bunch of coriander, roughly chopped
I have a curry leaf tree and also add 5-6 leaves
- In a medium sized pot, over a low to moderate heat, add a little coconut oil or ghee. Sauté the onion, garlic, ginger and spices for two minutes.
- Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
- Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
- I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.
- Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
- Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
- Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.
- Serve with fresh lime and coriander leaves.
Choose coconut oil and coconut milk.
Serve over a baked potato or sweet potato, cauliflower rice or quinoa.
Just leave the almond meal out.
Turn it into a soup
Add a little extra stock and blend to make a delicious Indian red lentil soup.
Make it meaty
You can use this as a curry base (sauce) and add any meat you like to this.
Make it go further
Add in a can of drained and rinsed chickpeas
You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.
Mineral and metabolism boost
Add a teaspoon of dulse flakes
A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness. This recipe freezes really well (the flavour actually improves with time).
Sourced from wellnourished.com.au