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Ingredients
- Serves 1 person
dal:
50 g red lentils (also known as pink or orange lentils), rinsed well with water
150 g water
15 g olive oil
20 g red onion (chopped)
5 g garlic paste
3 g cumin seeds
1 g fennel seeds
1 g fenugreek leaves (kasuri methi)
1 g black mustard seeds
1 g white sesame seeds
2 g ground turmeric
1 g salt
5 g lime juice
50 g canned chopped tomatoes
50 g coconut milk
salt and pepper to taste
1 stalk coriander (chopped for garnish)
grilled vegetables:
100 g cauliflower florets (cut into small florets)
100 g carrots (peeled and diagonal sliced 1cm thickness)
7 g olive oil
5 g caraway seeds
1 g salt
1 g pepper
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Fitthree
Fitthree
Coconut Lentil Dal
Lentils are a staple in any Indian cuisine. Low in fat and calories and high in protein and fibre, this humble legume is the star ingredient in any good Dal. Here, they are slowly cooked in a luscious coconut milk, tangy tomato and fragrant spice mix to create a flavorful vegetarian gravy. Topped with grilled cauliflower and carrots, this healthy Coconut Lentil Dal is best eaten with flatbread or rice.
- Medium
- 20 min
- 60 min
- 15 min
- 2 steps
- 23 Ingredients
- Medium
- 2 steps
- 23 Ingredients
- 20 min
- 60 min
- 15 min
Instructions
-
Grilling the vegetables
- In a mixing bowl, toss the cauliflower and carrots with olive oil, caraway seeds, salt and pepper.
- Grill the vegetables in a grill pan on low medium heat, until they are tender and browned.
- Remove and set aside.
![Grilling the vegetables]( "Grilling the vegetables")
-
Cooking the dal
- Pour cleaned lentils into a sauce pan.
- Add water and bring to a boil.
- Reduce heat, cover and simmer for 5-10 min or until lentils are soft. Set aside.
- In another saucepan, heat oil over medium heat. Sauté red onions till translucent, about 3 min.
- Add garlic paste and cook for 1 min more, stirring continuously, making sure that the garlic does not burn.
- Add in cumin seeds, fennel seeds, fenugreek leaves, black mustard seeds and sesame seeds. Cook and stir for another 2-3 min.
- Add turmeric powder and stir to mix well.
- Add the cooked lentils (along with any water that was not absorbed during the cooking process) into the spices.
- Add salt, lime juice and canned tomatoes, cook for about 15-20min.
- Once the lentils are tender, add the coconut milk and stir.
- Bring the dal to a simmer, taste and add a pinch of salt and pepper.
![Cooking the dal]( "Cooking the dal")
Plate and Serve!
Place the grilled vegetables on a bed of dal. Garnish with chopped coriander and serve.
Ingredients
- Serves 1 person
-
dal:
50 g red lentils (also known as pink or orange lentils), rinsed well with water
-
150 g water
-
15 g olive oil
-
20 g red onion (chopped)
-
5 g garlic paste
-
3 g cumin seeds
-
1 g fennel seeds
-
1 g fenugreek leaves (kasuri methi)
-
1 g black mustard seeds
-
1 g white sesame seeds
-
2 g ground turmeric
-
1 g salt
-
5 g lime juice
-
50 g canned chopped tomatoes
-
50 g coconut milk
-
salt and pepper to taste
-
1 stalk coriander (chopped for garnish)
-
grilled vegetables:
100 g cauliflower florets (cut into small florets)
-
100 g carrots (peeled and diagonal sliced 1cm thickness)
-
7 g olive oil
-
5 g caraway seeds
-
1 g salt
-
1 g pepper
Nutrition
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