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Dahl

Dahl

Ingredients

½ cup dried mung beans, soaked overnight
¼ cup yellow split peas
¼ cup green lentils
½ tsp turmeric
1 tsp ground coriander
½ tsp ground cumin
½ tsp cayenne
2.5cm cinnamon stick, ground
½ tsp toasted fenugreek seeds, crushed
1 potato, peeled and cut into 6mm dice
2 tsbp vegetable oil
½ cup chopped onion
2 serrano (hot) chillies, stemmed and split lengthwise
3 cloves garlic, crushed
1 large tomato, chopped
¼ cup chopped fresh coriander
1/3 cup plain low-fat yogurt
½ tsp salt
¼ cup freshly squeezed lemon juice.

1. Place the mung beans, split peas and lentils in a medium saucepan, and cover with water. Bring to a boil, then reduce to a simmer. Add the turmeric, ground coriander, cumin, cayenne, cinnamon and fenugreek and cook for 35-40 minutes, until the legumes are tender. Add the potato, and cook 10 minutes, until tender.

2. In a large frying pan, heat the oil. Saute the onion, chillies and garlic until soft, about 5 minutes. Stir in the legume mixture, tomato, fresh coriander and yogurt. Add the salt and lemon juice. Serve immediately

Serves 6
Nutritional breakdown per serving:
965 Kilojoules, 10g Protein, 31g Carbohydrates, 4g Fibre, 7g Total Fat
(1g Saturated, 1g Monounsaturated, 5g Polyunsaturated), 0mg Cholesterol, 115mg Sodium, 25mg Vitamin C.

 

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