A freezer-friendly, one-pot dal that gets better the next day.
Serves: 4
Ingredients
• 1 cup red lentils
• 400 ml coconut milk
• 400 ml crushed tomatoes
• 1½ tsp turmeric powder
• 1 tsp ground cumin
• 3 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tbsp olive oil
• 250 ml water or broth
• ¼ tsp ground black pepper
• Fresh coriander, to serve
Method
1. Sauté aromatics: Heat olive oil in a large pot. Add garlic and ginger, sauté for 2 minutes until fragrant.
2. Bloom spices: Add turmeric, cumin, and black pepper. Stir for 30 seconds to bloom the spices.
3. Add lentils and liquids: Add rinsed lentils, coconut milk, crushed tomatoes, and water. Stir to combine.
4. Simmer: Bring to a boil, then reduce to a simmer. Cook uncovered for 20–25 minutes until lentils are soft and thick.
5. Serve: Season to taste. Serve over rice, topped with fresh coriander.
Tip: Rinse lentils well before cooking. Dal thickens as it cools — add a splash of water when reheating.
Health Facts
★ Red lentils: Excellent plant-based protein (18g per cup) and high in soluble fibre, which feeds beneficial gut bacteria.
★ Turmeric + cumin: This spice combination has been used in Ayurvedic medicine for centuries to support digestion and reduce bloating.
★ Tomatoes (lycopene): A powerful antioxidant linked to reduced risk of heart disease and certain cancers. Cooking increases lycopene availability.
★ Coriander: Rich in antioxidants with antimicrobial properties. Supports healthy digestion and may help lower blood sugar.
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