Creamy spiced dhal

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1. Video tutorial: Crushing garlic

1. In a large saucepan, on a low heat, toast the mustard and cumin seeds until they give off a nutty aroma; be careful not to burn them. Set aside in a bowl. In the same pan, heat the oil over a low heat and soften the onion, garlic and ginger with the cardamom pods for 10 mins, adding a little water if they look like they might burn.
2. Tip the lentils and toasted seeds into the pan, then stir for a couple of mins before pouring in the coconut milk and enough water to cover it all well. Bring to the boil, immediately cover the pan, turn it down to a low heat and leave to simmer for about 45 mins, stirring every now and then to make sure the mixture is not sticking. If it starts to become too thick, add a little more water. Serve with warmed pitta bread.

478 kcalories, protein 26g, carbohydrate 63g, fat 16 g, saturated fat 9g, fibre 6g, salt 0.38 g

http://www.bbcgoodfood.com/recipes/13602/

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Ingredients

• 2 tsp mustard seeds
• 2 tsp cumin seeds
• 1 tbsp olive oil
• 1 onion , finely diced
• 4 garlic cloves , crushed
• 2.5cm fresh root ginger , grated
• 7 cardamom pods
• 400g red lentils , rinsed and drained
• 400ml can reduced-fat coconut milk

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Difficulty and servings

Serves 4

Preparation and cooking times

Prep 10 mins

Cook 55 mins

Vegetarian, Vegan

Ingredients

• 2 tsp mustard seeds
• 2 tsp cumin seeds
• 1 tbsp olive oil
• 1 onion , finely diced
• 4 garlic cloves , crushed
• 2.5cm fresh root ginger , grated
• 7 cardamom pods
• 400g red lentils , rinsed and drained
• 400ml can reduced-fat coconut milk

478 kcalories, protein 26g, carbohydrate 63g, fat 16 g, saturated fat 9g, fibre 6g, salt 0.38 g

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