DELICIOUS dal

Updated: May 4

#Dal is an amazing #highprotein delicious #plantbased dish thats actually super easy to make, warming and full of high fibre gut nourishing goodness. With 9g protein per half a cup (100g) it helps to keep you fuller for longer (protein is the most satiating macronutrient) plus its a great plantbased #iron source perfect for #vegans & #veggies.


Often clients tell me they cant eat dal as it causes excess #bloating, well a great tip to help with this is to make sure you soak the #lentils (this work with all beans and chickpeas too!) for 12 hours, then when you are cooking them, lots of white foam will appear on top (sometimes known as fart juice lol) - this is often the culprit for the excess bloating so try to skim off that white foam as much as you can. When cooking you can also add some #asafoetida or bicarbonate of soda to help beat the bloat even more. As well as that for sensitive stomachs using some of the old food combining rules really helps by avoiding too many different combinations of foods together, ie trying to eat more simply. So I would suggest having daal with salad or steamed veggies like broccoli or asparagus instead of heavy carbs like rice or naan. Below my #roti suggestion is #buckwheat and #glutenfree so less likely to cause as much bloating than gluten filled #naan or #wheat roti's which is a regular culprit - but if you are sensitive feel free to skip the roti entirely and try the yummy dal with salad/veg. Let me know how you get on!



This recipe was given to me by a dear childhood friend whom it was passed down to from her Punjabi grandmother - its proper authentic and super easy and delicious to make. I love serving mine with salad and buckwheat roti. If you want to make it a complete protein source, then some brown rice helps too.



PREPARATION TIME: 20 minutes

SERVES: 3-4


INGREDIENTS

1 cup Red lentils (non soak are ok)

2 cups filtered water (always double amount of water to lentils)

1-2 tomatoes, chopped

1--2 small green chillies, chopped

2-3 cloves garlic, crushed

half thumb fresh ginger grated

1 tsp himalayan salt

0.5 tsp turmeric (or fresh turmeric chopped)

Small onion finely chopped

2 pinches cumin seeds

Olive Oil

To serve

Fresh coriander

Green salad

Brown rice or Buckwheat roti or boiled eggs for extra protein

INSTRUCTIONS

Wash the lentils and scrub them in the pan that you will use, then drain

Add the filtered water and bring to the boil, simmer for 20 minutes until water almost disappears & lentils thicken

Add the chopped tomatoes, chillies, garlic, salt & turmeric into the pan

Cook for another 10-15 mins

In a side pan, on a low heat, fry the onion in olive oil with the cumin seeds to caramelise

When dal is cooked add onion and cumin seeds and stir through.

When ready to serve add fresh coriander


Option: roast some #beetroot and stir it into the daal when you add the tomatoes/chilli/garlic and spices for a lovely red daal like in the pic below for even more of an iron punch.


Tip: #Buckwheat #roti are super easy to make, mix one cup of buckwheat flour with half cup water and tbsp olive oil and some salt (can also add in chilli or coriander or onion for extra flavour) and then knead into a dough ball, roll out into discs and fry for a minute on each side until it starts to bubble and brown - easy peasy, #glutenfree and yummy