A dahl is a popular Indian cuisine dish and is a great way to add variety and a bit of spice to your usual wholesome meal plan.
You can pack dahls with nutrient-dense ingredients like ginger, portabellini mushrooms and tomatoes, with a beneficial dose of plant protein and fibre from lentils.
Ingredients
Serves 4 – 6
- 30ml olive oil
- 1 onion, diced
- 3 garlic cloves, crushed
- 15ml fresh ginger, finely grated
- 15ml curry paste
- 400g portabellini mushrooms, halved
- 1 x 410g tin chopped tomatoes
- 2 x 410g tins brown lentils, drained
- 45ml plain yoghurt or thick cream
- 30ml fresh coriander, chopped
Fresh portabellini mushrooms are great ingredients as they are cholesterol, fat and sodium free, and are also low in calories. They offer an additional source of plant protein and contain nutrients such as riboflavin, niacin, copper and pantothenate.
Instructions
- Heat the olive oil in a pan and gently fry the onion and garlic for 5-7 minutes.
- Add the ginger, curry paste and mushrooms and cook for 3-4 minutes.
- Stir in the tomatoes and lentils and simmer for 5 minutes.
- Top with yoghurt or cream and coriander.
- Serve with rice or naan breads, raita and/or toasted coconut.
Ginger is a potent superfood thanks to its rich antioxidant content, offering a range of minerals and vitamins including vitamins C, B3 and B6, iron, potassium, magnesium, phosphorus, zinc, folate and riboflavin. It also contains enzymes that may aid digestion.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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