STEP 2 Spiced Winter Dhal Meal-in-a-Bowl

Name: STEP 2 Spiced Winter Dhal Meal-in-a-Bowl
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Cuisine: Indian, Asian
Ingredients: spray oil; 1 red onion, finely chopped; 2 garlic cloves, crushed; 2.5cm piece fresh root ginger, peeled and chopped; 1 tsp black mustard seeds; ½ tsp cumin seeds; 1 red chilli, deseeded and diced; 1 tsp ground turmeric; 1 tsp garam masala; 180g split red lentils (dry weight); 900ml hot Cambridge Weight Plan Golden Vegetable Drink or vegetable stock; 1 x 400g can chopped tomatoes; a handful of coriander or flat-leaf parsley, chopped; salt and freshly ground black pepper

4 steps

Prep:10minCook:35min

This soupy dhal will appeal to everyone who loves spicy food. It serves 4 people, so why not make it in advance and keep some in a covered container in the fridge to reheat, or freeze the leftovers in individual portions to enjoy at a later date?

Updated at: Thu, 17 Aug 2023 13:47:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories230.1 kcal (12%)

Total Fat3.4 g (5%)

Carbs38.6 g (15%)

Sugars6.5 g (7%)

Protein13.6 g (27%)

Sodium988.8 mg (49%)

Fiber6 g (21%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2.5 cm piece, peeled and chopped

1 tspblack mustard seeds

½ tspcumin seeds

1red chilli

deseeded and diced

1 tspground turmeric

1 tspgaram masala

180gsplit red lentils

dry weight

900mlvegetable stock

hot, golden, drink, or vegetable

1 x 400gcan chopped tomatoes

coriander

or flat-leaf parsley, chopped

salt

freshly ground black pepper

Instructions

Step 1

Lightly spray a large saucepan with oil and set over a low heat. Cook the onion, garlic and ginger, stirring occasionally, for 5–10 minutes, or until softened.

Step 2

Stir in the seeds and cook for 1 minute before adding the chilli, turmeric, garam masala and lentils. Stir well and cook for 1 minute.

Step 3

Add the stock and tomatoes and bring to the boil. Reduce the heat and simmer gently for 20 minutes, or until the lentils soften and thicken the soupy mixture. Stir in the chopped herbs and season to taste with salt and pepper. Ladle into 4 shallow bowls and serve piping hot.

Step 4

To enjoy this dinner on Steps 3 and 4, cook 2 diced large carrots with the onion and serve with 4 tablespoons 0% fat Greek yoghurt and 4 mini (50g) Naan breads. This will add 7g fat and 32g carbs per serving.

View on one2onediet.com

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