Rogan Josh Lentil Dahl with side salad & cooling yogurt
Lentils, a plant food like beans, are often used by vegetarians as a meat substitute. They are a source of plant iron. For people who want to lose weight, lentils are a filling food, you will see how much water they absorb in the cooking.
If you suffer from constipation or from high cholesterol, their fibre can help both of these condition. You will only find out if they suit you by trying them.
Total Recipe : 658 kcals Carbs 111g Protein 39g Fat 8g Fibre 23g
Makes 4 servings
1 Serving: 165 Kcals If your daily protein is low, serve with fish to get an extra 20g-30g protein
One Serving
|
Fibre |
Protein |
Carbohydrate |
Fat |
|
6g |
10g |
28g |
2g |
Ingredients
100g raw green/brown lentils
150g raw red lentils
1 beef stock cube & 800ml boiling water
1 low-salt vegetable stock cube & 300ml boiling water
12g, half a 25g pack Green Saffron Rogan Josh Spice
2g, a light sprinkling of cayenne chilli pepper
5g, 1 clove garlic crushed
200g, 1 large onion, diced finely
400g, 1 tin of tomatoes
handful of parsley, finely chopped
handful of coriander, finely chopped
Method
Wash the 2 types of lentils separately. The green lentils take 45 minutes to cook and the red just take 10 minutes.
Dissolve the stock cube in boiling water and add the green lentils to the stock, covering an inch or more over with water. Lentils absorb water and your pan may dry out so keep an eye. Stir well as lentils initially stick the bottom of the saucepan. Bring to the boil and then simmer for 30 minutes.
Add the red lentils after 30 minutes, top up with boiling water and bring back to the boil, then simmer for 10 minutes.
Finely dice the onion and crush the garlic. Set Aside.
Drain the lentils into a sieve and wash the saucepan as you will see some stuff adheres to the sides.
Put the saucepan back on the hob and add 1 teaspoon or a spray of olive oil, add the finely diced onions, garlic and the spice and stir well together.
Add the tinned tomatoes and the lentils back into the sauce and mix well. Top up with a vegetable stock , using about 300ml of water but you assess it as to how thick of thin your want the dish to be. Allow to simmer for another few minutes.
Finally, you add the finely chopped herbs and stir in. Season with black pepper
Serve in a bowl topped with natural yogurt or high protein 0% fat soft cheese such as quark and a scattering of fresh herb. Note: yogurt not included in nutritional analysis.
Optional: you can grate some cheddar cheese on top (50g) and enjoy with a rocket side salad. The hot and cold go well together. You can have the dahl in a wrap to make a bigger meal.
ADD PROTEIN: if your day is low in protein, add a baked white fish or prawns or chicken to this meal to get an extra 20g to 30g protein
To increase the protein content of this dish, you can add a baked white fish, fried chilli prawns, chicken breast or lean chunks of beef.
