Spiced Lentil Dal

Red lentils are basically the easiest legume there is, no soaking, quick to cook, and they melt down into a silky, gentle texture that's kind to your digestive system. The spice combo, cumin, mustard seeds, turmeric, and coriander, isn't just for flavor either, each one carries its own digestive benefit, so this one pot is doing a lot more than it looks like.

Ingredients

• 1 cup red lentils, rinsed
• 1 can (400g) diced tomatoes
• 1 medium onion, finely diced
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp coconut oil or ghee
• 1 tsp cumin seeds
• 1/2 tsp black mustard seeds
• 1 tsp turmeric
• 1 tsp ground coriander
• 1/2 tsp garam masala
• 3 cups water or vegetable broth
• Salt to taste
• Fresh coriander, lemon juice, and flatbread to serve

Instructions

1. Heat coconut oil in a heavy-based pot over medium-high heat. Add cumin seeds and mustard seeds. Wait 30-60 seconds until mustard seeds start to pop.
2. Add onion and cook, stirring, for 6-7 minutes until deeply golden.
3. Add garlic and ginger. Cook for 2 minutes.
4. Add turmeric, ground coriander, and garam masala. Stir for 1 minute.
5. Add lentils, diced tomatoes, and water or broth. Stir to combine.
6. Bring to a boil, then reduce heat and simmer uncovered for 20 minutes, stirring occasionally, until lentils are completely soft and the dal has thickened.
7. Season with salt. Serve with flatbread, fresh coriander, and a squeeze of lemon.

Nutrition Facts (per serving)

This freezes beautifully, so make a double batch and future you gets an easy dinner for free.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.