tarka dahl

tarka dahl
11th January 2017 Katie

dahl-original-900

Gently spiced red lentils, with fresh spinach to help boost your winter-wellness.

Being based in Cheshire, one of my favourite co-operatives is Unicorn Grocery in Chorlton, Manchester. I’d like to credit them with this recipe, as they happily share their deli version of tarka dahl on their website.  This is a slight variation, with added spinach and a slightly different spice blend – which are all very easy to pick up in any supermarket or even a well-stocked corner shop.

Once you have the spinach and onion, all the other ingredients are from your cupboard, so it’s a great supper for one of those nights when the fridge looks empty.  This re-heats brilliantly, and can be taken into work in a hot flask too.  Great served with rice or poppadoms (as always, check the ingredients – most are allergy-free).

This recipe doesn’t just taste great, it’s full of nutritional goodness – iron in the lentils and spinach, lots of dietary fibre, anti-inflammatory curcumin compounds from the tumeric; antibiotic properties of the garlic and ginger and antiviral properties of coconut oil make this a fabulous winter-wellness dish!


tarka dahl

Votes: 0
Rating: 0
Rate this recipe!

Add to Meal Plan:

This recipe has been added to your Meal Plan

Add to Shopping List
This recipe is in your Shopping List

Print Recipe

Print Recipe
Prep Time5minutes
Cook Time20minutes

tarka dahl

Votes: 0
Rating: 0
Rate this recipe!

Add to Meal Plan:

This recipe has been added to your Meal Plan

Add to Shopping List
This recipe is in your Shopping List

Print Recipe

Print Recipe
Prep Time5minutes
Cook Time20minutes

Ingredients

Quantity of servings: large servings


View units in:

Ingredients

Quantity of servings: large servings


View units in:

Instructions
  1. Boil the water, and add to the pan with the lentils, and tumeric. Cover with a lid and simmer gently for 15 minutes. If you notice any scum forming, simply skim it off.
  2. Meanwhile, chop the onion, heat the oil in a pan and cook for 7-8 minutes, stirring every so often, until soft and starting to brown.
  3. Grate the garlic and ginger, add to the onions along with the cumin, and coriander. Stir to mix through and turn off the heat until the lentils are ready.
  4. Once the lentils have cooked, tip into the pan with the onion and spices. Heat and stir through until gently bubbling all the way through.
  5. Serve in bowls with the fresh coriander sprinkled on top. Delicious with a spoonful of mango chutney on the side. You could also add some chilli flakes or fresh red chilli if you like it spicy!

Recipe Notes

cook once: eat twice

This freezes really well, so double the ingredients and have one ready in the freezer for an easy Friday night curry!  Or freeze portions separately for a batch of lunches.

Nutrition Facts
tarka dahl
Amount Per Serving
Calories 324
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 3g
15%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.3g
Sodium 2mg
0%
Potassium 450mg
13%
Total Carbohydrates 48g
16%
Dietary Fiber 11g
44%
Sugars 3g
Protein 22g
44%
Vitamin A
3%
Vitamin C
5%
Calcium
1%
Iron
24%
* Percent Daily Values are based on a 2000 calorie diet.

0 Shares