Dal [Vegan, Gluten Free, Low-Fat]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 55-65 mins
Type: Main meal
Tools: Sieve, mixing bowl, chopping board, sharp knife, veggie peeler, sieve, large pot, wooden spoon, measuring jug, small dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low added salt and fats! 

Although this curry can have a ‘porridgey’ appearance, we assure you it’s a wonderful little recipe packed full of flavour, nutrients and energy to keep you going past 3pm! Our recipe may not be 100% authentic, but it’s still a great way of expanding your palate to all of the wonderful South Asian flavours! A dish that contains red lentils, tomato and spices and tastes better each time you eat it- just go for it!

Happy cooking everyone! 🙂

Quick Foodie Facts:

  • Dal is an Indian word meaning ‘spilt pulse’ (a.k.a. the lentils!). There are so many great dal recipes, all with a slightly different translation (based on the ingredients and cooking methods used). Have a new adventure this year- go and buy an Asian cook book and experiment with all the wonderful recipes; substitute ghee for some rapeseed or low-fat cooking oil!
  • Per serving, this recipe provides you with about 3.5 servings of veggies towards your 5-A-day and provides you with 90% of your RDA for Vitamin C!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

 Nutritional Info

 Traffic Light Translation: Fat & S/Fat= green/low values, Salt=orange/medium value. =This meal gets two thumbs up from us! Tip: Lower the salt simply by being mindful of how much ‘added’ salt you use and by reducing the volume of stock and using more water instead!

 

 

Directions

  • Boil 1.5L water in a kettle. Place the lentils into a sieve and rinse under cold running water. Remove and discard any stones or seeds. Transfer them into a large mixing bowl. Cover the lentils with 500ml boiling water. Let them soak for 15 mins. Drain and then rinse. Tip: If in doubt, check your own packet instructions first!
  • In the meantime, wash, peel and dice the ginger. Peel and finely chop the onion and the garlic. Wash the chilli (remove the stem and chop it up if you prefer a hotter curry!).
  • Prepare the stock according to the packet instructions.

 

  • Meanwhile, heat 1 tsp oil in a large, non-stick pot over a medium-low heat. Add the ginger, onion and garlic. Stir together. Gently fry for 1-2 mins or until softened.
  • Add the chilli, 4g mustard seeds, 4g cumin seeds and 1g chilli flakes (more or less as preferred). Stir together. Fry for a further minute or until fragrant.
  • Add the tin tomatoes, 2g ground turmeric, 14g ground coriander and 12g ground cumin. Stir together. Cook for 3-4 mins or until the tomatoes are softened.
  • Add the lentils, 800ml stock and 1.2L water. Stir together. Bring to the boil. Reduce to a simmer. Cook for about 20 mins or until the lentils are tender. Tip: Add less boiling water if you prefer a thicker consistency; always have enough liquid to cover the lentils. NB: Our lentils took approximately 20 mins to cook.
  • Meanwhile, prepare a ‘slurry’. Place 48g corn flour into a small dish with equal parts water. Stir/whisk together until the flour is dissolved.
  • Wash and dry the coriander; from the leaves from its stem (if preferred) and then roughly chop them.

 

 

  • Whilst stirring, add the ‘slurry’. Stir until slightly thickened (about 4-5 mins).
  •  Add the coriander and 2 tbsp lemon juice. Stir through. Season it with some salt and a few grinds of black pepper to taste. Remove from the heat. Allow it to cool slightly before serving.
  • Ladle into a small serving bowl. Serve with: a small portion of basmati rice, a wholemeal pita or some flat bread (check out our previous recipe!). Garnish with fresh herbs or spices (if desired). We garnished ours with: fresh coriander, a dash of sweet paprika and some brown mustard and cumin seeds!

It’s delicious and very satisfying! 😀 NB: This bowl contains one portion.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, freeze in individual portions (if preferred); defrost, reheat and consume within 1 month.

Meal prep finished! More fantastic meals await! NB: This shows the full volume of soup produced!

 

 

If preferred…

  • Keep it simple! Alternatively just use a ‘garam masala’ spice blend (to taste) and omit some of the other spices.
  • Use less boiling water and omit the ‘slurry step’ if a ‘naturally thicker’ consistency is preferred.
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Savoury Flat Bread [Vegan, Gluten Free, Yeast Free]

Healthy Recipes

Serves: 7
Yields: 14 small flat breads
Prep & Cooking Time: 65-75 mins
Type: Side Dish
Tools: Chopping board, sharp knife, manual grater, non-stick frying (or griddle) pan, large frying spatula, mixing bowl, silicone spatula, kitchen film, small dish, rolling pin, pastry brush (*optional), kitchen paper, large plate (for serving)

Notes: This recipe contains: B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, no added sugars and per serving is low in salt and fats! 

This bread is ideal for those that want something to accompany their soups & stews or to serve alongside their homemade curries or chilli!  You can also try preparing them in slightly bigger portions and use as a tasty wrap instead!  

Try experimenting to find your perfect combination of flavours:
-Alter the spices and herbs
-Use red onion, leeks, fennel, cooked sweet potato or squash instead of spring onion

Happy cooking everyone! 🙂

Quick Foodie Facts & Tips:

  • The xanthan gum helps provide a stable and flexible texture to this bread.
  • These breads are soooo tasty! If you want leftovers, we recommend that you do not place them all onto the table at once!
Ingredients

+++++++++++++++++++++++++100g       Spring Onion
+++++++++++++++++++++++++40g         Ginger Root
+++++++++++++++++++++++++4g            Garlic Clove (1 fat one!)
+++++++++++++++++++++++++12g           Fresh Coriander
+++++++++++++++++++++++++                Low-Fat Cooking Oil
+++++++++++++++++++++++++250ml     Boiling Water
+++++++++++++++++++++++++220g        Plain GF Flour(+ 70g for rolling out the breads)
+++++++++++++++++++++++++1g              Xanthan Gum
+++++++++++++++++++++++++1g              Ground Coriander
+++++++++++++++++++++++++                 Salt & Ground Black Pepper
+++++++++++++++++++++++++24g           DF Margarine (low-fat)

Need an easy-print recipe? Print here. 🙂

 

Nutritional Content

 

Directions

1. Wash, trim the ends and then finely slice the spring onion. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash and dry the coriander; remove its leaves from its stem and roughly chop them.

2. Meanwhile, heat a non-stick frying (or griddle) pan over a medium-low heat. Spray it some low-fat cooking oil. Add the onion, ginger and garlic. Gently fry for 1-2 mins or until softened.

3. In the meantime, boil 250ml water in a kettle.

4. Place 220g flour, about ½ tsp xanthan gum and about ½ tbsp ground coriander into a large mixing bowl. Season it with some salt and a few grinds of black pepper to taste. Stir to combine. Add the onion mixture and fresh coriander. Stir to combine. Add the water. Stir with a silicone spatula or spoon. Mix together. Tip: The mixture will be a bit ‘tacky’; lightly flour your hands if needed.

5. Place the mixture onto the centre of some kitchen film. Wrap tightly and form a ball. Leave to rest for 30 mins. NB: We dumped the dough straight out of the bowl onto one large piece of film.

6. In the meantime, melt the margarine in a microwave or on your stove top in a small/non-stick pot. Tip: Make sure your margarine is thoroughly melted; a thinner consistency will go further and will be easier to use! Lightly flour a clean work surface.

7. Heat a non-stick frying (or griddle) pan over a medium-high heat.

8. Place the dough onto the floured surface. Divide it into about fourteen ‘balls’. Roll them out into thin ‘discs’ (make them round, oval, square- whatever you fancy!). Use some of the melted margarine to coat the ‘top sides’ of the ‘discs’. Tip: We used a silicone pastry brush for this step, but you can use the back of a spoon instead! 

9. Place some of the discs (margarine side down) into the hot pan. Gently apply and spread some more margarine onto the top surface of each disc as it cooks. Tip: If you’re using a griddle pan, you can gently press down on top of the bread as it cooks to lightly singe the other side. Cook for 2 mins and then flip them over. Tip: The top surface of the breads will slightly inflate and/or bubble, a bit like a pancake as they cook; this is the time to flip them! Cook the other side for about 2 mins or until lightly browned. Remove and transfer them onto a plate lined with kitchen paper. NB: If preferred, keep them warm with a little kitchen foil or place into a gently heated oven.

10. Serve warm with soup or whatever takes your fancy and enjoy!

Tip: For ideal freshness, place the breads into an air-tight and resealable container; consume within 2 days. Alternatively, individually wrap them in kitchen film and place them into an air-tight and resealable container and freeze; defrost, reheat and consume within 1-2 months.

 

 

 

We served ours with a quick and basic homemade broccoli soup!  If you want the soup recipe, just ask- it was delicious!