Red Lentil Dal with Curry Leaves
Inspired by techniques from NYT Cooking.
Red lentils cooked soft with turmeric, then stirred into coconut oil fried with curry leaves, chilli, onion, garlic and ginger.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Rinse. Rinse the lentils in the sieve until the water runs almost clear.
- 2
Cook. Boil them in the 750 ml water, uncovered, stirring often, 15 min until soft and the water is absorbed; stir in the turmeric and cayenne off the heat.
- 3
Temper. Heat the coconut oil in the frying pan and fry the curry leaves, chillies and onion over medium heat 5 min until the onion softens; add the garlic and ginger for 1-2 min.
- 4
Combine. Tip in the lentils with the 60 ml water and salt and simmer 3-4 min, stirring.
- 5
Serve. Scatter with coriander and serve with rice or flatbread.
Storage
Keep covered in the fridge for up to 3 days; add water when reheating. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 4.8 g protein per 100 kcal, about 19% of energy (needs ≥ 12%)
- Low sugars: 4 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2.3 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 53 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- sieve
- medium saucepan
- wide frying pan
- wooden spoon
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 289 kcal |
| Protein | 14 g |
| Carbohydrate | 39.1 g |
| of which sugars | 2.1 g |
| of which free sugars | 0 g |
| Fat | 9.2 g |
| of which saturates | 6.8 g |
| Fibre | 6.7 g |
| Salt | 1.19 g |
Protein per 100 kcal
4.8 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
