Frank's Recipes! Lentils with Hot Oil Seasoning (Tadka Dhal)

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Lentils with Hot Oil Seasoning (Tadka Dhal)

SERVES 4

Tadka (or tarka) is a very popular and quick cooking technique used to add instant flavour to dishes. A selection of dried whole spices are usually used, with one or more fresh flavouring ingredients added. The choice of spices is regional - following is typical of east and north-east India.

225 g (8 oz) red lentils
1 teaspoon ground turmeric
1 teaspoon salt or to taste
1 tablespoon sunflower or soya oil
1/4 teaspoon black mustard seeds
1/4 teaspoon fennel seeds
1/4 teaspoon cumin seeds
1/4 teaspoon onion seeds
6-8 fenugreek seeds
1-4 dried red chillies
2 bay leaves, crumpled
2 tablespoons finely chopped fresh coriander leaves

Wash and drain the lentils, then place in a saucepan. Pour in 900 ml (1 1/2 pints) water and add the turmeric. Bring to the boil, then reduce heat to medium and cook, uncovered, for 5-6 minutes or until the foam subsides. Cover the pan and reduce the heat to low. Simmer for 20-25 minutes, then stir in the salt.

In a small saucepan or a ladle, carefully heat the oil over medium heat. When hot, add the remaining ingredients, except the fresh coriander leaves, and switch off the heat. Allow the spices to sizzle in the hot oil 20-25 seconds, then pour this mixture over the cooked lentils. Stir in the fresh coriander leaves and keep the pan covered until you ready to serve the meal.

HEALTHY HINT: Lentils are ideal for a low-fat diet. They are high in fibre and protein.

Each serving Kcals: 200 fat: 3.5 g saturated fat: 0.5 g