Photographer: Carolyn Robertson
Dhal is an excellent source of iron and fibre, and a good source of protein, for vegetarians. Red lentil dahl is full of flavour and this version is also packed with vegetables, making it the perfect healthy comfort food.
Serves: 4
Time to make: 50 mins
Hands-on time: 15 mins
- 1 leek, tough green end removed
- 2 tablespoon peanut oil or canola oil
- 2 cloves garlic, crushed
- 2 teaspoons curry powder
- 1 cinnamon stick or ¼ teaspoon ground cinnamon
- 1 cup dried red lentils, washed, drained (see tip)
- ½ x 400g can light coconut milk
- 600ml water
- ½ teaspoon salt
- ¼ pumpkin, skin and seeds removed (500g flesh)
- 400g green beans, cut in short lengths
- 4 wholemeal roti, to serve
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1 Cut leeks in half lengthways, cut in half again lengthways then slice finely. Heat a medium-sized saucepan to high and add oil. Add sliced leek. Stir to toss then lower heat. Cook for a few minutes until soft. Add garlic and sauté for 30 seconds. Add curry powder and cinnamon and stir over heat for 1 more minute.
2 Add lentils to saucepan and pour in coconut milk and water. Add salt. Bring to the boil, stir then reduce heat to a simmer. Cover and cook for 20 minutes.
3 Cut pumpkin in even-sized 2cm pieces. Add to dhal. Stir, return to the boil then cover and reduce heat to a simmer. Cook for 12 more minutes. Add beans, cover and cook for 3 minutes. Serve as is with fresh roti, flat bread or steamed rice.
Nutrition Info (per serve)
Calories 433cal
Kilojoules 1810kJ
Protein 22g
Total fat 15g
–Saturated fat 6g
Carbohydrates 55g
–Sugars 11g
Dietary fibre 12g
Sodium 600mg
Calcium 130mg
Iron 6mg
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First published: Jun 2012
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FAQs
Red lentil dal is an extremely easy and wonderfully healthy way to prepare lentils. It contains turmeric and ginger, both of which are rich in antioxidants. Antioxidants help get rid of the reactive oxygen species that contribute to inflammation in the body.
Are red lentils the healthiest? ›
Red Lentils – Health Superheroes!
Red lentils are a rich plant-based source of protein and fiber. It is recommended to reach 25-30g of fiber per day and 1g/k/d of protein. Incorporating red lentils to your diet can help you easily meet your fiber and protein needs.
Is red masoor dal good for health? ›
Yes, Masoor Dal might be good for the heart as it helps to lower cholesterol and blood pressure levels. It contains dietary fibers as well as proteins which helps in maintaining normal blood pressure. It is also a good source of folate which reduces the risk of heart diseases.
Is lentil Dahl high in carbs? ›
Ainsley Harriot Lentil Dahl (1 serving) contains 40g total carbs, 31.5g net carbs, 1.1g fat, 17.8g protein, and 243 calories.
Is it okay to eat red lentils every day? ›
Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.
What are the side effects of red lentils? ›
If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Are lentils a protein or carb? ›
Lentils are good source of protein. A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fuelled up all day long.
Are lentils anti-inflammatory? ›
Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.
Why do some people not eat masoor dal? ›
Masoor dal is especially high in purine. Experts warn that purines can increase uric acid levels and increase joint pain. Kidney disorders: Similarly, doctors say that consumption of Masoor dal is harmful for patients with kidney disorders.
Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.
What is the healthiest dal? ›
One of the most nutrient-dense pulses known to us is urad dal, or black lentil. Urad dal, being low in fat and calories, aids in better digestion. It is considered to strengthen our nervous system, increase energy levels, improve heart health, and strengthen our bones because it is high in protein and vitamin B3.
Do lentils spike blood sugar? ›
Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.
Is Dahl lentils good for Weight Loss? ›
Dal for Weight Loss: An Overview
As a source of protein and fibre, dal can be a beneficial food for weight loss as it can help you feel full and satisfied, reducing the need for overeating and snacking on high-calorie foods. Additionally, lentils are low in calories and fat, making them ideal for weight loss.
Which dal is lowest in carbs? ›
Low in Carbohydrates: Keto dal is prepared with split yellow lentils (moong dal), which are low in carbohydrates compared to other legumes. This makes it suitable for individuals following a ketogenic diet or those looking to control their carbohydrate intake.
Which dhal is the healthiest? ›
One of the most nutrient-dense pulses known to us is urad dal, or black lentil. Urad dal, being low in fat and calories, aids in better digestion. It is considered to strengthen our nervous system, increase energy levels, improve heart health, and strengthen our bones because it is high in protein and vitamin B3.
Can I eat Dahl every day? ›
Yes, dal can be eaten daily in a wholesome and varied diet. It is a healthy and wholesome food that offers essential nutrients for overall physical health and mental well-being.
Are red lentils anti-inflammatory? ›
Lentil extracts have shown antidiabetic properties, reaching maximum values of 94% for α-amylase inhibition (Ogunyemi et al., 2022). Moreover, lentils have strong antioxidant and anti-inflammatory properties with the potential of reducing the risk of heart disease and supporting overall health in diabetic patients.
