Mung bean and red lentil dahl

The term dahl or dal technically refers to the lentils, split peas or beans used to make the traditionally vegetarian dish of the same name. 

Dahl is a delicious, comforting dish full of healthy ingredients. There are many variations of this dish meaning you can play around with spices, veggies, pulses (ie lentils and beans) to suit your own tastes and ingredients you have on hand!

For this recipe I used mung beans and red lentils. Note that mung beans need to be soaked overnight prior to cooking so feel free to replace them with green or yellow lentils or just use red lentils. However, green and yellow lentils don't tend to go as "mushy" when cooked so will add a bit more texture to your dahl than red lentils alone.

Pulses such as mung beans and lentils are great sources of protein, fibre, vitamins and minerals. These are low glycemic load foods meaning they help maintain nice steady blood sugar levels which is important for avoiding post meal energy dips. Regular consumption of pulses can also help lower cholesterol  and aid in weight loss

As mentioned you can play with the spice mix used depending what you have on hand. I usually buy large bags of spices in a local Indian/Asian food shop as they work out a lot cheaper and you will find a much greater variety than in the supermarket. They also have a great selection of dried pulses.

You can make a big pot of this which will last a few days and is perfect reheated on the hob for a quick, nutritious lunch. It also freezes well.

Recipe:

1  cup cooked mung beans
1/2 cup red lentils, rinsed thoroughly
1 tin tomatoes
1 small onion, finely chopped
3 garlic cloves, finely chopped
1 inch piece of fresh ginger, peeled and finely chopped
1 carrot, chopped
2 bell peppers, sliced
1 aubergine, diced
Large handful of baby spinach
Large bunch of fresh coriander, chopped
2 tsp coconut oil

Spices used:

• 2 tsp ground turmeric
• 2 tsp ground coriander
• 1 tsp black cumin seeds (nigella seeds)
• 1 tsp ground cumin
• Sea salt and ground black pepper to taste

1. Melt coconut oil over a medium-high heat. Saute onions and garlic for a minute or two

2. Add spices and continue to saute for a further minute

3. Add ginger, mung beans, lentils and vegetables and coat in spice mix. Continue to cook for 3-4 minutes

4. Loosen up mixture by adding some water and continue to cook

5. Add tin of tomatoes and bring to the boil. 

6. Reduce heat and allow dahl to simmer for about half an hour until pulses and vegetables have softened.

7. If desired, add more water to achieve a "soupier" consistency

8. Add spinach and coriander just before serving. The spinach will wilt quickly once added

Serve with brown rice, quinoa, baby potatoes etc