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Low Fat Spiced Lentils (Masala Dhal)


SERVES 4

Red and green lentils are readily available and used in combination they look quite stunning. For a vegetarian menu, serve either Chapatis or rice and a vegetable dish as accompaniments. These lentils are also delicious with grilled fish, poultry or meat.

115 g (4 oz) red lentils
115 g (4 oz) green lentils
2 tablespoons sunflower or soya oil
2.5 cm (1 in) piece of cinnamon stick, halved
1 small onion, finely chopped
2 teaspoons Ginger Puree
2 teaspoons Garlic Puree
1/2-1 teaspoon chilli powder
1/2 teaspoon ground turmeric
1 teaspoon salt or to taste
115 g (4 oz) fresh tomatoes, skinned and chopped, or canned chopped tomatoes, drained
900 ml (1 1/2 pints) warm water
2 tablespoons chopped fresh coriander leaves

Garnish
1 red chilli, seeded and cut into julienne strips
1 green chilli, seeded and cut into julienne strips

Thoroughly wash both types of lentils together, then leave to drain in a colander.

Heat the oil over medium heat in a non-stick saucepan. Add the cinnamon stick, onion and ginger and garlic purees. Fry for 4-5 minutes, stirring frequently, until the onion begins to brown.

Stir in the lentils, chilli powder, turmeric and salt. Fry for 3-4 minutes, stirring frequently, then add the tomatoes. Cook for a further 2-3 minutes, stirring frequently.

Pour in the water and bring to the boil. Reduce the heat to low, cover the pan and cook for 25-30 minutes.

Stir in the fresh coriander leaves and cook, uncovered, for 1-2 minutes. Serve garnished with the red and green chillies.

Each serving Kcals: 240 fat: 6.5 g saturated fat: 0.8 g




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