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Publish date

9th May 2022

Author

Dr. Kate McCann

Monday Night Fake-Away Dahl

This week ,I’m talking about label reading on social media, so I am going to be sharing dishes that I cook for my own family that reduce processed foods.  Cooking and choosing whole or minimally processed foods can help with a healthier diet.  This is an Indian-inspired dish.  I do love curry flavours.   I recently have started buying some food in bulk (5kg rice, anyone?) since they opened Cinnamon Spice Heaven locally.   I’m going to give 3 versions of this dish.  It serves 2 (very generous portions) This dish doubles nicely, and will stay a few days covered in the fridge.

 

Version One:  All the Bells and Whistles!

Ingredients:

Olive or vegetable oil

Onion (one small chopped or 60 g frozen chopped onion)

2-3 cloves garlic, finely chopped

½ chili, finely chopped (use more or less for heat to taste)

1 small piece of ginger

1 teaspoon ground cumin

2 tablespoons medium curry powder

1 teaspoon paprika

250g sweet potato, yam, or butternut squash (peeled and cut into small pieces)

100 g lentils (rinse before use)

500 ml vegetable stock

400g tin of chopped tomotoes

400g tin of chickpeas

150g fresh spinach (can substitute 75-100 g frozen spinach)

Fresh or frozen coriander

1/2 lime

Natural yogurt (I use plant-based)

  1. Add about a tablespoon of cooking oil into a large pot. Sautee onion garlic, ginger, and chili x 5 minutes.
  2. Add in spices and cook 1 minute.
  3. Add in stock, lentils, canned tomatoes, and potatoes (or squash).
  4. Bring to a boil and then simmer 25 minutes.
  5. Add chickpeas and spinach and cook 5 minutes.
  6. Squeeze in juice of ½ lime and add handful of fresh or coriander and mix.
  7. Serve yogurt and brown basmati rice or naan.

 

 

Version Two:  Make it Fast!

Ingredients:

Olive or vegetable oil

Onion (one small chopped or 60 g frozen chopped onion)

1 teaspoon ground cumin

1 teaspoon paprika

2 tablespoons medium curry powder

250g sweet potato, yam, or butternut squash (peeled and cut into small pieces)

100 g lentils (rinse before use)

500 ml vegetable stock

400g tin of chopped tomatoes

400g tin of chickpeas

Natural yogurt (I used plant-based)

 

  1. Add about a tablespoon of cooking oil into a large pot. Sautee onion until soft.
  2. Add in spices and cook 1 minute.
  3. Add in stock, lentils, canned tomatoes, and potatoes (or squash).
  4. Bring to a boil and then simmer 25 minutes.
  5. Add chickpeas and cook 5 minutes.
  6. Serve yogurt and brown basmati rice or naan.

Version Three:  Let’s Do it on a Budget!

Ingredients:

Olive or vegetable oil

Onion (one small chopped or 60 g frozen chopped onion)

1 teaspoon ground cumin

2 tablespoons medium curry powder

250g sweet potato, yam, or butternut squash (peeled and cut into small pieces)

100 g lentils (rinse before use)

500 ml vegetable stock

400g tin of chopped tomatoes

400g tin of chickpeas

Natural yogurt (optional)

 

  1. Add about a tablespoon of cooking oil into a large pot. Sautee onion until soft.
  2. Add in spices and cook 1 minute.
  3. Add in stock, lentils, canned tomatoes, and potatoes (or squash).
  4. Bring to a boil and then simmer 25 minutes.
  5. Add chickpeas and cook 5 minutes.
  6. Serve with rice.

 

 

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