This is an amazing tasty Plant-Based Lentil Dhal with Chilli, Mint and Coriander. It’s a simple recipe to make and quick.
I’ve served it with pitta bread and tenderstem broccoli. You can also use it as a filling in a baked potato or serve it with brown rice. Whatever you choose, it’s going to be filling and delicious!
Why are lentils so good for you?
They’re a great low fat source of protein, complex carbohydrates, dietary fibre, vitamins and minerals like iron, potassium and folate. And because they don’t come from animals, they have no cholesterol.
Studies have shown that people who eat at least half cup of pulses per day have higher intakes of fibre, protein, calcium, potassium, folate, zinc, iron, and magnesium as well as lower intakes of total and saturated fat.
Research has also shown that eating pulses can lower cholesterol and blood pressure, which are both risk factors for heart disease. 1
Pulses can help you to manage your blood sugar levels and diabetes because they do not cause blood sugar levels to rise as much as sugary or starchy foods that are low in fibre.
For more information on why fibre is fantastic for us go here.
Aim to eat three servings of legumes each day. A serving is a half-cup/80g of cooked beans or ½ cup/80g low-fat bean spread for example.
To read more about Why You Need To Make Pulses Part of What You Eat Every Day go here.
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Plant-Based Lentil Dhal with Chilli, Mint and Coriander
- Wooden spoon
- Measuring jug
- 85 g red lentils washed until the water runs clear
- 85 g split chickpeas/masoor dhal washed until the water runs clear
- 85 g red split lentils rinsed with clean cold water until it runs clear
- 85 g split chickpeas/channa dhal rinsed with clean cold water until it runs clear
- 1 onion finely chopped
- 2 chillies finely chopped
- 2 tablespoons fresh mint finely chopped
- 1 tablespoon fresh coriander finely chopped
- 1 teaspoon ground cumin
- 2 garlic cloves finely chopped
- 1 teaspoon fresh ginger finely chopped
- Soak the lentils and chickpeas for 30 minutes.
- While the lentils and chickpeas are soaking, put the onion, ginger, garlic and chillies into a pan with a little water and soften under a medium heat for 5-6 minutes, adding more water if they catch on.
- Rinse the lentils and chickpeas then add to the onion mix with the cumin. Stir fry for about 3-4 minutes then pour in the water. Turn down the heat, cover and simmer for 25 minutes.
- Stir in the mint and coriander then serve with brown rice or pitta bread with a green vegetable of your choice. Here I've served it with Tenderstem broccoli.
- Curran, J. The nutritional value and health benefits of pulses in relation to obesity,
diabetes, heart disease and cancer. BJN. 108 (Suppl 1): S1-S2.