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Healthy Tarka Dahl

Written By Gracie

This dish can be vegetarian/vegan, all you need to do is swap the chicken stock for vegetable stock. If you’re a meat fan then it’s great with some cooked chicken added at the end to bulk it up.

You can have it on its own with some rye bread or naan bread to dip, or have it as a side dish.

I tend to add more chilli than the amount I have suggested below, so feel free to add more or less depending on your heat tolerance.

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Ingredients: (Serves 3-4)

  • 180g x Red lentils (wash them thoroughly before use)
  • ¬†1-2 Red chillies (finely sliced)
  • 2 x Inches of fresh ginger (grated)
  • 4 x Garlic cloves (crushed)
  • 1 x Tsp turmeric
  • 1 x Tsp garam masala
  • 1 x Tsp ground coriander
  • 1 1/2 x chicken stock cubes (no water)
  • 1 x 400g can of chopped tomatoes
  • 40g x fresh coriander (finely chopped with stalks. Keep a small amount to garnish at the end)
  • 1 x Red onion (finely sliced)
  • Large handful of spinach (finely chopped)
  • 500ml x water
  • ¬†Generous pinch of black pepper

Directions: 

1) Add the water, lentils and a pinch of Himalayan salt to a pan and bring to the boil then turn the heat down to a simmer. Cook for about 15-20 mins removing any froth from the top of the water with a spoon.

2) While the lentils are cooking melt some coconut oil or olive oil into a small frying pan and add the onions. Fry until soft and translucent.

3) Add the chilli, ginger, turmeric, garam masala, ground coriander and garlic to the pan and fry for a further one minute then take it off the heat.

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4) Once the lentils are cooked add the stock cubes and black pepper and stir until the stock has dissolved.

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5) Add the onion mix to the lentil pan and mix together.

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6) Add the tomatoes, fresh coriander and spinach and mix together. Cook for a further 10 mins on a low heat.

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7) Pour into serving bowls and garnish each with some fresh coriander and slices of chilli.

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