Healthy Potato & Lentil Dahl Recipe
Ingredients
- 1 tbs olive oil
- 1 brown onion, finely chopped
- 4 potatoes, cut into chunks
- 2 tsp ground cumin
- 1 cup water
- 1 x 400 g can no-added-salt diced tomatoes
- 1 x 400 g can no-added-salt brown lentils, drained and rinsed
Method
- Heat the oil in a saucepan over medium heat.
- Add the onion and potato. Cook, stirring, for 5 minutes until the onion is soft.
- Add spices and cook, stirring, for 1 minute or until you can smell the flavours.
- Add the water and tomatoes.
- Turn up the heat and bring to the boil.
- Reduce heat to medium and simmer, stirring occasionally, for 20 minutes or until liquid reduces by half.
- Add the lentils to the potato mixture.
- Cook for 5 minutes or until heated through.
Variation:
Substitute ground cumin for 1 tablespoon of curry powder. Garnish with fresh coriander.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 942 kJ | 247 kJ |
| 225 Cal | 59 Cal | |
| Protein | 9.3 g | 2.4 g |
| Fat, total | 5.5 g | 1.4 g |
| — saturated | 0.7 g | 0.2 g |
| Carbohydrate | 30.7 g | 8 g |
| — sugars | 6.5 g | 1.7 g |
| Sodium | 352 mg | 92 mg |
| Fibre | 6.6 g | 1.7 g |
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Comments (1)
-
1 teaspoon each of cumin & coriander. A tasty vegetarian meal, I also sometimes add cauliflower or spinach. A very nice meat free meal.
Peta Nutt
Posted on: 16 Jun 16
