Daily Archives: July 19, 2009

Tomato and Lentil Dahl with Toasted Almonds

DahlSomeone asked me for this recipe recently so I thought I’d post it here.

Tried and trusted, it gives the most delicious result, making for a light but nutritious vegetarian meal, rich and full of flavour (although mild, rather than mind-blowingly hot).

Serve it with some warm naan bread and maybe some cool, refreshing natural yoghurt.

Tomato and Lentil Dahl with Toasted Almonds

Serves 4

Ingredients

*As usual, my suggested substitutes for the ingredients have been included and have worked well when the original are unavailable (or you can’t be bothered with peeling and de-seeding tomatoes!).

30ml / 2 tbsp vegetable oil

1 large onion, finely chopped

3 garlic cloves, chopped

1 carrot, diced

10ml / 2 tsp yellow mustard seeds (*sub: same quantity of grainy mustard)

2.5 cm / 1 inch piece root ginger, grated

10 ml / 2 tsp ground turmeric

5 ml / 1 tsp mild chilli powder

5 ml / 1 tsp garam masala

225g / 8 oz / 1 cup split red lentils

400 ml / 14 fl oz / 1-2/3 cups water

400 ml / 14 fl oz / 1-2/3 coconut milk

5 tomatoes, peeled, seeded and chopped (*sub: 400g tin chopped tomatoes, drained)

Juice of 2 limes

60 ml / 4 tbsp chopped fresh coriander

Salt and freshly ground black pepper

25g / 1 oz / 1/4 cup flaked almonds, toasted, to serve

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Method

Heat the oil in a large heavy-based saucepan.  Sauté the onion for 5 minutes until softened, stirring occasionally.  Add the garlic, carrot, cumin, mustard seeds and ginger.  Cook for 5 minutes until the seeds begin to pop and the carrot softens slightly.

Stir in the ground turmeric, chilli powder and garam masala, and cook for 1 minute or until the flavours begin to mingle, stirring to prevent the spices burning.

Add the lentils, water, coconut milk and tomatoes and season well.  Bring to the boil, then reduce the heat and simmer, covered for about 45 minutes, stirring occasionally to prevent the lentils sticking.

Stir in the lime juice and 45 ml / 3 tbsp of the fresh coriander, then check the seasoning.  Cook for a further 15 minutes until the lentils soften and become tender.

To serve: Sprinkle with the remaining coriander and the flaked almonds.

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From: ‘Vegetarian’ The Greatest Ever Vegetarian Cookbook, publisher LORENZ BOOKS, ISBN 0 7548 0090 3

Nutrition notes:

Spices have long been recognised for their medicinal qualities, from curing flatulence (useful when added to a pulse dish) to warding off colds and flu.

Lentils are a useful source of low-fat protein.  They contain good amounts of B vitamins and provide a rich source of zinc and iron.

You need to eat food rich in vitamin C at the same meal to improve absorption of iron.  Limes are a good source, but you could also serve a fresh fruit dessert containing apples, kiwi fruit and oranges.

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Saturday Snapshots – Dendrons

I’m late posting this.  It’s probably still Saturday night somewhere west of here though … isn’t it?    This is my 44th photo in my 6th folder of camera files, posted for Teasingly Diverse’s new ‘Saturday Snapshots’ carnival.

44/6 :  Boston Ivy during the Winter.  I took it because it reminded me of a medical drawing of nerves with the little dendrons feathering outwards toward one another…which now I think of it is ever so slightly creepy.

Boston Ivy2

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