Recipe magic: Dal and roasted sweet potato

Dal

There is something comforting about sitting down to a homemade dal. This dal is ready to eat in about 25 minutes, no soaking of lentils required. I served mine with roasted sweet potato but it also works brilliantly in a toasted wholemeal wrap or on some crusty rye bread.

Red lentils are packing with nutrients (potassium, calcium, zinc, niacin and vitamin K, are particularly rich in fiber, lean protein, folate and iron) and will keep you feeling full and satisfied for hours. The sweet pop from the pomegranate seeds adds some freshness and gorgeous ruby red colour.

Dahl with roasted sweet potato

Serves 2-4 as main meal

Ingredients

  • 2 medium sweet potato, washed and cut in half length ways
  • 1/2 Tablespoon oil
  • 1 1/2 cloves garlic, peeled and grated
  • 1/2 onion, finely chopped
  • 2 dried apricots, roughly chopped
  • 1/2 Tablespoon fresh ginger, grated
  • 1/2 Tablespoon ground turmeric
  • 1 teaspoon cardamom pods, bashed to release their flavour
  • 1/4 teaspoon dried chilli flakes
  • 1 carrot, washed and slices
  • 200 ml red lentils
  • 2 cups water
  • 1/2 teaspoon sea salt
  • 2 fresh tomatoes, quartered
  • 30g baby spinach
  • seeds from 1/2 pomegranate, to serve
  • fresh coriander, to serve
  • 1/2 cup yogurt sprinkled with ground cumin, to serve

Method

  1. If you serving with sweet potato, pre-heat the oven to 200 degrees celcius.
  2. Wash and cut sweet potato length ways and place skin side down on a baking tray. Bake for about 45 minutes or until the skin the crisp and flesh is soft. You can make your Dal while the sweet potato is roasting.
  3. Place a large pot on medium heat and add the oil, onion, garlic, apricots, ginger, turmeric, cardamom and chilli flakes, saute for a few minutes until the onion is soft.
  4. Add carrots and lentils and stir for a few minutes to coat in the spices, then add water and salt, give it a stir. Bring to the boil then cover and simmer for 15 to 25 minutes or until the lentils are cooked.
  5. Stir occasionally and more water if it gets too dry. Remove the heat when the lentils have almost dissolved.
  6. Add the chopped tomatoes and spinach.
  7. Check for seasoning and add more salt or spice as need.
  8. Serve with the roasted sweet potato, a sprinkle of coriander and pomegranate seeds and a dollop of yogurt. Enjoy!

Time Saver Tip

  • This Dal keeps well in the fridge for several days. Just double to make a larger quantity.
  • You can freeze the dal and reheat gently on the stove top.
  • Perfect for lunch or dinner.

This recipe is from the clever folks at Green Kitchen Stories.

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