Lovely lentils

Low-cost, filling and high-protein ideas

- 

TARKA DHAL

Serves 2 Prep 10 mins Cook 1 hr 10 mins VEGETARIAN FREEZABLE

200g red lentils

2 tbsp ghee or vegetable oil

1 small onion, finely chopped

3 garlic cloves, finely chopped

1/4 tsp turmeric

¹/2 tsp garam masala coriander leaves, to serve

1 small tomato, chopped

1 Rinse the lentils several times until the water runs clear, then tip into a saucepan with 1 liter water and a pinch of salt. Bring to a boil, then reduce the heat and simmer for 25 mins, skimming the froth from the top. Cover with a lid and cook for a further 40 mins, stirring occasionally, until it's a thick, soupy consistency.

2 While the lentils are cooking, heat the ghee or oil in a non-stick frying pan over medium heat, then fry the onion and garlic until the onion is softened; around 8 mins. Add the turmeric and garam masala, then cook for a further minute. Set aside.

3 Tip the lentils into bowls and spoon over half the onion mixture. Top with the coriander leaves and tomato to serve.

PER SERVING 473 kcals, fat 12g, saturates 1g, carbs 59g, sugars 5g, fibre 8g, protein 26g, salt 0.4g

LAMB DHANSAK

You can make this ahead or freeze and reheat to serve - the flavours improve over time.

Serves 4 Prep 20 mins Cook 2 hrs FREEZABLE

100g red lentils