Dhal Curry
Delicious and nutritious vegan, gluten-free dhal recipe that is easy to make and doesn't disappoint in rich flavours.
Ingredients
- 1 large yellow onion
- 220g (7.7oz) red lentils (dry)
- 100g (3.5oz) carrots, sliced
- 350g (12.3oz) cauliflower, cut into florets
- 1 tbsp curry powder
- 1 tbsp fresh ginger, grated
- 800g (28oz) filtered, boiled water
- 50g (1.8oz) coconut cream santed (coconut cream in solid form)
- 1 tsp/ 1 stock cube Herbamare organic vegetable stock (gluten-free)
- 1 tbsp chopped fresh coriander
- 1 tbsp coconut oil
- 2 cloves minced garlic
Instructions
- Fry the onion, ginger and curry in oil until the onion is soft, then add the garlic, water, coconut cream, lentils, vegetables and cook on medium heat for 15-20 minutes.
- Serve with wholewheat roti (optional), chopped coriander and wholegrain basmati rice.
- For the roti, mix 200g (7oz) organic spelt flour with 125g (4.4oz) filtered water, knead well, then divide into 4, roll it out on a kitchen surface sprinkled with flour until the roti is 20cm (7.9in) in diameter, fry in 1 tsp of coconut oil, 1.5minutes per side, adding 1/2 tsp of minced garlic on the fried side halfway through.
- Coconut oil can be replaced with ghee for people not following a vegan diet.
Notes
This is a very easy, healthy vegan dish that provides 17g of protein, 10g of fibre and 3 vegetable portions per serving. Combining the meal with basmati rice and/or wholewheat roti (contains gluten) will ensure complete protein ingestion. Lentils are high in iron, magnesium, zinc and B vitamins. They also contain phytochemicals such as isoflavones which help support hormone balance, such as menopausal symptoms, cardiovascular health and bone health during post-menopause. Cauliflower also helps support hormone health and healthy detoxification of toxins.
Approximate micronutrient info per serving (dhal only)
Vitamins
B1 (Thiamine) - 0.6mg (51%)
B2 (Riboflavin) - 0.2mg (18%)
B3 (Niacin) - 2.3mg (16%)
B5 (Pantothenic Acid) - 1.8mg (35%)
B6 (Pyridoxine) - 0.5mg (42%)
B12 (Cobalamin) - 0.0µg (0%)
Folate - 314.9µg (79%)
Vitamin A - 237µg (34%)
Vitamin C - 45.3mg (60%)
Vitamin D - 0.4IU (0%)
Vitamin E - 1.2mg (8%)
Vitamin K - 18.9µg (21%)
Minerals
Calcium - 68.9mg (7%)
Copper - 0.6mg (63%)
Iron - 4.8mg (27%)
Magnesium - 56mg (18%)
Manganese - 1.1mg (62%)
Phosphorus - 230mg (33%)
Potassium - 734mg (28%)
Selenium - 3.1µg (6%)
Sodium - 227mg (15%)
Zinc - 2.3mg (29%)
% RDI based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 420g (14.8oz)Amount Per Serving: Calories: 360kcalTotal Fat: 13ggNet Carbohydrates: 36.8gProtein: 17g
