This delicious dhal is one of my family’s staples and I particularly enjoy its wholesome flavours. I absolutely love kale and so top it off as an additional source of goodness. It also adds a lovely texture and crunchiness to this delicious dish. Seaweed can also be added to the kale as shown here and provide extra nutrition to this dish.
Finished off with a squeeze of tangy lime and this is the ultimate healthy comfort food. It can be eaten just as it is or with rice and/or chapatis.
This is an extremely inclusive meal catering for those who are vegetarian, vegan, gluten-free and lactose-intolerant. It’s high in protein, iron and vitamin C. Combining iron and vitamin C is always good as vitamin C helps with the absorption of Iron. This is also a great dish for diabetics as it is high in protein, fibre and complex carbohydrates with no added sugar.
This dhal recipe is relatively simple to make and can be made in bulk and frozen, so excellent for busy families.
Dhal (for four people to six people)
(I use organic wherever possible)
2 tablespoons of olive oil
2 cupfuls of Split mung beans (rinsed and washed using your hands in the same way you would rice)
1 tinned tomato (Alternatives you can use 8 fresh tomatoes but must be blitz in a blender)
5 cloves of garlic
thumb sized piece of ginger
1 teaspoon black mustard seeds
1 teaspoon cumin seeds
1/2 a dried chilli
small piece of cinnamon stick
4 teaspoons of coriander powder
4 teaspoons of cumin powder
1/2 a teaspoon of turmeric powder
4 teaspoons of salt
1 lime to garnish
50g shredded kale
1) Chop onions, garlic and ginger in to small pieces. Also prepare the carrot by grating.
2) Add the olive oil to a pressure cooker.
2) Add half a red chilli and let it cook for 30 seconds
3) Add cloves and cinnamon stick for another 30 seconds
4) Next add black mustard seeds and cumin until mustard seeds start popping
5) Add onions and allow to brown for 10 minutes under a low heat
6) Next add garlic and ginger and allow to cook for a minute under a low heat
7) Add grated carrots and stir so everything is nicely mixed and allow to cook for 10 minutes under a low heat
7) Add tomatoes and allow to simmer for 10 minutes and next add the dried spices and salt. Allow to cook for a further 5 minutes.
8) Add the split mung beans and mix everything in and allow to cook for 5 minute stirring so prevent from sticking.
9) Add four pints of water or enough to soak all the ingredients and give a good stir.
10) Secure the lid of the pressure cooker and let it cook for about 20 minutes or on the first whistle.
11) If more water is needed add at the end and stir and allow to simmer without lid.
If you don’t have a pressure cooker you can boil the split mung lentils in a saucepan beforehand until soft and add it to the cooked tomato/carrot/spice mixture and allow everything to simmer over a low heat for at least 20 minutes ensuring there’s enough water and topping off if need be.
1) Pre-heat oven to 170C.
2) Add shredded kale to a baking dish lined with greaseproof paper and add a few spoons of olive oil. You can also add seaweed at this stage if you like.
3) Using your hands mix everything up so kale is nicely coated.
4) Add to the oven and allow to crisp for 10 minutes. If you’d like it crispier leave for a few more minutes.
5) Squeeze a little lime over the kale.
5) Flavour with salt and pepper if you’d like.
Nisha Patel is the co-founder of natural health star and is a Pharmacist with over 16 years of experience. Her main interest lies within natural preventative healthcare and her focus if often prevention rather than treatment.
To read more about Nisha click here.
Some of the wonderful seaweed products can be found in our natural health star shop by clicking here.
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