Healthy Red Dahl Recipe
Ingredients
- 1 1/4 cups brown rice (uncooked)
- 1 tsp oil
- 1 large brown onion, diced
- 2 tsp fresh ginger, finely chopped
- 2 tsp garam marsala
- 2 tsp turmeric
- chilli flakes or powder, optional
- 1 1/4 cups dried red lentils
- 2 reduced-salt stock cubes
- 1 x 400 g can no-added-salt diced tomatoes
- 2 tsp sugar
- 3 1/2 cups water
- 4 cups baby spinach leaves
- 1/2 cup low-fat natural or Greek yoghurt
Method
- Cook rice according to package instructions.
- Heat oil in a large pot over medium heat. Add onion and ginger and stir-fry until onion starts to brown.
- Add spices to the pot and stir until fragrant.
- Add lentils, stock, canned tomatoes, sugar and water. Bring to boil and then reduce heat to low to medium. Simmer with the lid half on for 30 minutes, stirring occasionally.
- Turn off the heat and stir baby spinach through the dahl.
- Divide rice and dahl between serving bowls. Top with yoghurt.
Healthy tip!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2176 kJ | 344 kJ |
| 520 Cal | 82 Cal | |
| Protein | 25 g | 4 g |
| Fat, total | 4.5 g | 0.7 g |
| — saturated | 0.9 g | 0.1 g |
| Carbohydrate | 86.5 g | 13.7 g |
| — sugars | 11.1 g | 1.8 g |
| Sodium | 410 mg | 65 mg |
| Fibre | 14.6 g | 2.3 g |
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