Healthy Red Dahl Recipe
Ingredients
- 1 1/4 cups brown rice (uncooked)
- 1 tsp oil
- 1 large brown onion, diced
- 2 tsp fresh ginger, finely chopped
- 2 tsp garam marsala
- 2 tsp turmeric
- chilli flakes or powder, optional
- 1 1/4 cups dried red lentils
- 2 reduced-salt stock cubes
- 1 x 400 g can no-added-salt diced tomatoes
- 2 tsp sugar
- 3 1/2 cups water
- 4 cups baby spinach leaves
- 1/2 cup low-fat natural or Greek yoghurt
Method
- Cook rice according to package instructions.
- Heat oil in a large pot over medium heat. Add onion and ginger and stir-fry until onion starts to brown.
- Add spices to the pot and stir until fragrant.
- Add lentils, stock, canned tomatoes, sugar and water. Bring to boil and then reduce heat to low to medium. Simmer with the lid half on for 30 minutes, stirring occasionally.
- Turn off the heat and stir baby spinach through the dahl.
- Divide rice and dahl between serving bowls. Top with yoghurt.
Healthy tip!
On a budget? If fresh produce is not available or is too expensive, try canned or frozen fruit and veg!
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2176 kJ | 344 kJ |
| 520 Cal | 82 Cal | |
| Protein | 25 g | 4 g |
| Fat, total | 4.5 g | 0.7 g |
| — saturated | 0.9 g | 0.1 g |
| Carbohydrate | 86.5 g | 13.7 g |
| — sugars | 11.1 g | 1.8 g |
| Sodium | 410 mg | 65 mg |
| Fibre | 14.6 g | 2.3 g |
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