Red Pepper Dhal

 Red Pepper Dhal

 

By Namit Kathoria

 

Soaking time: Overnight

Preparation time: 25 min

Cooking time: 30 min

 

Serves 4-6 people.

Ingredients:

1 white onion sliced

1 large red pepper diced

2 carrots diced

1 cup dried black lentils if available otherwise substitute with brown lentils soaked overnight (or 1 jar of 600g cooked lentils) drained and rinsed

5-6 garlic cloves grated

1 inch fresh turmeric grated / ½ - ¾ teaspoon turmeric powder

2 green chillies (deseeded if you want the dish to be less spicy)

¾ inch ginger grated (skin on)

¼ teaspoon Himalayan rock salt

3 tablespoons tomato puree

1-2 tablespoons olive oil

1 ½ cups vegetable stock (Instant Pot) / 3 cups (normal saucepan)

1 teaspoon mustard seeds

1 teaspoon coriander seeds

1 teaspoon cumin seeds

3 bay leaves

1 pinch asafoetida (optional)

½ teaspoon coriander powder

½ teaspoon hot paprika

¼ teaspoon fenugreek seeds (optional)

 

Garnish with diced white onion, fresh chopped coriander, soya yoghurt (non-GMO)

 

Preparation:

1.      Soak the lentils overnight if using dried lentils and rinse and drain them the next day.

2.      Chop the onion, the tomato, the red pepper, the carrots and the chilli. Grate the garlic, the ginger and the turmeric.

 

Note for steps 3 to 7 deglaze with some water if needed to prevent burning.

 

3.      Heat up some of the oil (if you are using an Instant Pot use the sauté function) on a medium to high heat adding one piece of the onion to the pan. Once it starts to sizzle, add in the rest of the onion. Cook for 4-5 minutes until the onion becomes translucent.

4.      Now add in the garlic, the ginger, the turmeric, the bay leaves and the chilli and some more oil. Cook for about 30 seconds constantly stirring to avoid burning.

5.      Add in the mustard seeds, the cumin seeds and the coriander seeds with a little bit more olive oil. Stir and cook for about 30 seconds.

6.      Now add in the spices ie. the asafoetida and fenugreek seeds if you are using them, the coriander powder, the hot paprika and also at this stage the Himalayan rock salt. Stir for another 30 seconds.

7.      Add in the diced red pepper and the diced carrots. Cook for 1-2 minutes, stirring so that they absorb all of the spice flavours.

8.      Add in the vegetable stock, the tomato puree and the lentils. If you are using an Instant Pot close the lid and move the valve to the seal position. Cook for 10 minutes and wait for the natural release to happen. If you are using a normal pan, cook for about 30 minutes for dried lentils and 10-15 minutes for cooked lentils.

9.      Check the taste – especially for salt and add as required. You can also add in more coriander powder, hot paprika, asafoetida, fenugreek seeds or tomato puree.

10.   Garnish with the diced onion and the fresh chopped coriander as well as the soya yoghurt. Serve with either chapati, some brown rice or any spicy quinoa dish.

 

Where does your protein come from?

It comes from the lentils as well as the soya yoghurt. Serving with chapati or a grain such as brown rice will allow for the full compliment of essential amino acids to be included into your meal.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.