Low-Fat Lentil Dahl: A Great Alternative to Lentil Soup
Dahl is an Indian version of lentil stew that can be a main course, a side or a sauce. This easy, low-fat recipe is ready in half an hour.
This recipe tells how to make a simple vegetarian lentil dahl.
Dahl is an Indian version of lentil stew that can be a main course, a side or a sauce.
Red lentils, also known as masoor dahl, cook really quickly and need no soaking. This means that you can make this easy, low-fat recipe in half an hour.
- 2 cups small red lentils, washed
- 2 cloves garlic, minced or crushed
- ½ tsp turmeric
- 1 tsp cumin
- 4 cups water or vegetable stock
- vegetable stock cube if using water
- Olive oil -- enough to sautee vegetables
- Heat ½ to 1 tsp oil in a medium saucepan over medium high heat. Cooking spray can be substituted if using a non-stick saucepan.
- When the oil is hot, add the spices and stir for a minute to let them cook. The spices need to be cooked in oil to bring out their flavor so this step cannot be omitted.
- Add garlic and lentils to the pan. Stir for another minute to coat the lentils in the spices.
- Add the water and stock cube, or vegetable stock.
- When the stock comes to the boil, reduce the heat to a simmer and cook for about 20 minutes, until the lentils are soft and soupy.
- Ladle into bowls and garnish with a few springs of cilantro, with naan or other bread on the side.
The great thing about dahl - besides how easy it is to make - is how versatile it is. Dahl lends itself to as many variations as you have ingredients.
This dahl makes a great side, served with herbed rice and curried cauliflower. For herbed rice, just add a dash of mixed herbs and a stock cube to rice as it's cooking.
Dahl can be its own main course, served with basmati rice. Add a handful of frozen peas or a chunk of frozen spinach to rice in the last five minutes of cooking for an easy, complete meal.
This dahl can also be used as a sauce over a traditional main course curry, either vegetarian or made with meat. Just ladle over the curry as you would a gravy.
You can also play around with variations as a soup. Add a splash of coconut milk. Add some chili and chopped tomatoes. Try adding a handful of baby spinach leaves. Again, the variations are endless so this recipe is a great way to use up those veggies hiding at the back of the fridge.