Red Lentil Dahl

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 1/2 cups dry red lentils

1 large carrot (finely diced (see notes)

1 small bell pepper

1 large onion (chopped)

4 cloves of garlic (minced)

1 heaped tbsp fresh ginger (minced)

1/2 tbsp vegetable oil

3 cups vegetable broth (or water)

1 cup canned coconut milk (see notes)

1 1/2 tsp ground cumin

1 tbsp curry powder

1/2 tbsp sweetener of choice

1 tsp ground turmeric

1 tsp paprika

Sea salt and black pepper (to taste)

1/3 tsp red pepper flakes (optional)

手順

You can watch the short video for visual instructions.Rinse lentils under running water. Chop the onion, garlic, ginger, bell pepper, and carrot.

Heat oil in a pot and sauté onion for about 3-4 minutes over medium heat. Add ginger, garlic, carrot, and bell pepper.

Add all spices, sweetener, lentils, and vegetable broth or water. Bring to a boil and let simmer for about 10 minutes.

Finally, add coconut milk and cook for a further 5 minutes or until the desired thickness of the dahl is reached.

Season with black pepper and salt. Taste and adjust the seasonings as needed.

Serve warm with basmati rice, potatoes, or naan (flatbread) and garnish with fresh herbs.

栄養

• カロリー: 302 kcal
• 脂肪総量: 9.7 g
• 炭水化物総量: 35 g
• 食物繊維: 8.1 g
• 糖質総量: 5.8 g
• タンパク質: 14 g