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Lentil Dahl Recipe

This is my favourite Dahl recipe which is one from British River Cottage chef, Hugh Fearnley-Whittingstall. This dish would fit right in on any anti-inflammatory menu and is really high in fibre so is great for keeping blood sugar levels stable. will leave you feeling really satisfied. Most importantly, it's delicious and is a really comforting dish that will leave you feeling really satisfied.

The Dahl on it's own, without the roasted cauliflower can be whipped up in 15 minutes and is a great meal option to take to work for lunch.
This dish is the perfect addition to an anti-inflammatory diet and is full of ingredients that are packed full of beneficial nutrients:

Lentils are an excellent source of both soluble and insoluble fibre, helping to bind and excrete toxins from our body.They are beneficial to the heart and general circulation and increase the vitality of the kidneys. Lentils are very high in a number of nutrients including molybdenum, folate and manganese.

Turmeric is part of the Ginger family and contains a powerful medicinal compound called curcumin which is not only high in anti-inflammatory and antioxidant qualities. The curcumin gives turmeric it's yellow colour and is widely used as a natural food colouring agent.

Onions are part of the Allium family, along with garlic, and are a great source of sulphur and the anti-inflammatory flavonoid quercetin. It is recommended that you include Allium vegetables in your diet daily. Their high consumption in the traditional French diet is thought to be play a role in their lower rates of chronic disease.

Cauliflower is part of the Brassica or cruciferous family of vegetables which contain sulfur-containing compounds called glucosinolates which are highly beneficial for the liver and detoxification processes. It is also an excellent source of vitamin C and vitamin K.

Lentil Dahl

Ingredients:

  • 250g red lentils, rinsed
  • 1 tsp ground turmeric
  • 3/4 tsp fine Himalayan sea salt
  • 2 tbsp coconut oil
  • 1 tsp cumin seeds
  • 1 onion, halved then finely sliced
  • Fresh coriander, chopped (to garnish)
Method:

1. Put the lentils in a pan with 800ml cold water and bring to the boil. Skim off any scum, then stir in the turmeric and salt.
2. Lower the heat and simmer, uncovered, for about 15 minutes, stirring or whisking vigorously every now and then, until the lentils have broken down completely and you have a puree – the consistency of a thick soup or thin porridge. You can whisk in a little hot water from a just-boiled kettle if you need to thin it a bit. Keep warm in the pan.
3. When the dhal is just about done, heat the coconut oil in a frying pan over a medium heat. Add the cumin seeds and fry for a couple of minutes until browned and fragrant. Add the onion and fry fairly briskly for 5–10 minutes until golden brown, even just a smidge burnt.

Tip the mixture on to the hot lentils in the pan, cover and leave for 5 minutes, then stir in the onions and cumin. Taste and adjust the seasoning. This is very good with coriander, parsley or mint sprinkled on top – but that's not essential.

Boost your veggies and serve with roasted cauliflower spiced with ground coriander, steamed broccoli or to make it go further, with a side of brown rice.

Sources:

  • Fearnley-Whittingstall, H. (2011). Everyday Veg. Bloomsbury.
  • Pitchford P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books. California, USA
  • The world's healthiest foods. (2016). Available at: http://www.whfoods.com (Accessed: 9th December 2016)


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