Frank's Recipes! Low Fat Spiced Mixed Lentils (Mila hua Masala Dhal)

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Low Fat Spiced Mixed Lentils (Mila hua Masala Dhal)

SERVES 5

As a rule, no Indian meal is complete without a lentil dish - to the vast majority of vegetarians it is a very satisfying and wholesome main dish, and meat-eaters enjoy lentils as a side dish. Here, I have combined three types of lentils, but you can vary the combination or cook just one of them.

75 g (2 1/2 oz) red lentils
75 g (2 1/2 oz) green lentils
75 g (2 1/2 oz) skinless spilt mung beans (moong dhal)
2 tablespoons sunflower or soya oil
1/2 teaspoon black mustard seeds
1/2 teaspoon cumin seeds
2.5 cm (1 in) cube of fresh root ginger, cut into julienne strips
1-2 green chillies, seeded and cut into julienne strips
1-2 red chillies, seeded and cut into julienne strips

1 teaspoon ground turmeric
900 ml (1-1/2 pints) hot water
1 teaspoon salt or to taste
1 teaspoon Ground Roasted Cumin
2 tablespoons finely chopped fresh coriander leaves

Wash the three types of lentils together and leave to drain in a colander. Heat the oil over low heat in a non-stick saucepan, about 18cm (7in) in diameter. When hot, add the mustard seeds. As soon as they pop, add the cumin seeds, followed by the ginger.

Reserve a little of both types of chillies and add the remainder to the pan, then fry gently for 1-2 minutes.

Add the turmeric and the lentils. Increase the heat slightly and fry for 4-5 minutes, stirring regularly, then pour in the water. Bring to the boil, reduce the heat to low, cover the pan and simmer for 25-30 minutes.

Stir in the salt and cumin, and simmer for 1 minute. Stir in the fresh coriander leaves and remove from the heat. Serve garnished with the reserved chillies. Offer Tandoori Bread and a raita as accompaniments; Cumin-Coriander Rice a raita or a vegetable dish are also excellent with the lentils.

Each serving contains Kcals: 219 fat: 6.3 g saturated fat: 0.8 g