Free Healthy Recipe - Lentil Dhal (or filling for spicy lentil rolls)

Dairy free, Low fat, Low GI, Low sugar

So many people screw up their noses with distaste at the mention of lentils yet most are pleasantly surprised when they finally sit down to eat them. Lentils are versatile and can be made into many things. They are highly nutritious, easier to digest than most other legumes, high in fibre, have a low GI and, in this recipe, taste amazing.

Ingredients

1 cup water

1 tbsp olive oil

1 onion

2 cloves garlic, crushed

1 tbsp fresh ginger, peeled and grated

½ tsp ginger

1 large red pepper

1 tsp all spice

2 fresh bay leaves

½ tsp chilli flakes

1½ cups red lentils, rinsed and drained

½ tsp ground cloves

3 cups vegetable stock

Method

Chop the onions and capsicum finely.

Heat the olive oil in a medium size sauce pan. Add the onion, pepper, garlic, ginger and spices and sauté for 3 - 4 minutes. Add the lentils bay leaves, water and vegetable stock. Bring to the boil. Reduce the heat and simmer partially covered for 40 minutes until the lentils are tender and most of the liquid is absorbed.

This dish is lovely served with brown rice, barley or quinoa and cooling raita.(see recipe list)

Serves 4 (or 2 with the leftovers used to make spicy lentil rolls)

Note: Unlike most legumes which must be soaked overnight, lentils can be rinsed and cooked immediately.

Makes 4 servings

Prep Time:	10 mins
Cooking Time:	45 mins
Ready in:	55 mins
Suitable for:
Dinner, Lunch

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Nutritional Information - Per Serve
Kj	1199 kj
Calories	287 kcal
Fat	6.4 g
Saturated Fat	0.9 g
Total Carbohydrate	35.4 g
Total Protein	18.5 g
Fibre	10.7 g

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