Healthy Hints

Dhals are a great way to get fibre and protein. All lentils are naturally low in fat, so choose them often. Try to avoid salty accompaniments to this meal.

Ingredients

Ingredients

150 g masoor dhal, pre-soaked

1 tsp salt

2 green chilli, chopped

½ tsp turmeric

2 tsp lemon juice

1 tsp coriander powder

2 tbsp corn oil

1 small onion, chopped

3 tsp fresh garlic, crushed

What does this chart mean?

  • Calories288kcal
  • Protein12.6g
  • Fat10.1g
  • Saturated fat1.3g
  • Carbohydrate32.1g
  • Sugars (Total)2.4g
  • Fibre2.7g
  • Salt1.7g

Directions

1. Drain and boil the dhal in 500ml unsalted water for 15-20 minutes and mash lightly.

2. Add salt, chillies, turmeric, lemon juice, coriander powder and stir well.

3. Heat the oil and fry onions until golden brown. Add the garlic and stir for a further 1 minute. Stir this "tarka" into the dhal mixture.

4. Allow the dhal to simmer a few minutes to allow the tarka to blend with the dhal.

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