Quick Vegan Black Lentil and Coriander Seed Dhal

 

Quick Vegan Black Lentil and Coriander Seed Dhal

By Namit Kathoria

 

Soaking time: Overnight

Preparation time: 10-15 minutes

Cooking time: 30 minutes

 

Serves 2 portions

Ingredients:

½ cup dried black lentils / 1 jar (400g) precooked lentils (you can use brown lentils if you do not have black lentils)

¼ cup oat milk

1 ¼ cup passata

¼ cup vegetable stock

⅛ teaspoon ground black pepper

¼ teaspoon Himalayan rock salt

1 tablespoon olive oil

2 bay leaves

1 tomato diced

1 medium white onion sliced

½ inch fresh turmeric grated (or ¼ teaspoon turmeric powder)

2 garlic cloves grated

1 chilli finely diced

½ inch ginger grated (keep peel on to retain nutrients)

½ teaspoon cumin seeds

½ teaspoon coriander seeds

½ teaspoon mustard seeds

¼ teaspoon asafoetida (optional)

1 teaspoon garam masala

 

Garnish with a handful of fresh chopped coriander anf a generous amount of Greek style soya yoghurt (non-GMO) whisked with a fork.

 

Preparation:

1. Soak the lentils overnight. Rinse and drain them the next day.
2. Chop up the onion, the tomato and the chilli. Grate the turmeric, the garlic and the ginger.
   
   Note for steps 3 to 6 you can deglaze with some water if needed to prevent burning at the bottom of the pan.

 

3. Heat up some of the oil (if you are using an Instant Pot use sauté function) in a large pan on a medium to high heat with one piece of the onion. Once it starts to sizzle, add in the rest of the onion and the tomatoes. Cook for 4-5 minutes until the onion becomes translucent and the tomatoes start to soften.
4. Add in the chilli, the garlic, the ginger and the turmeric with a little bit more oil. Cook for about 30 seconds stirring constantly.
5. Add in the coriander seeds, the cumin seeds, the mustard seeds, the bay leaves and a little bit more oil. Stir and cook for another 30 seconds.
6. Now add in the asafoetida, the garam masala, the Himalayan rock salt and the ground black pepper with a tiny bit more oil. Stir and cook for about 30 more seconds.
7. Add in the lentils, the passata, the vegetable stock and the oat milk. If you are using an Instant Pot cancel the sauté function, 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 precooked lentils.
8. Check to make sure that the lentils are properly cooked. If you need to then heat again for a little longer. Taste to see if you need to add in some more ground black pepper, asafoetida, garam masala or rock salt.
9. Garnish with  fresh chopped coriander and a generous amount of whisked Greek style soya yoghurt.

 

Where does your protein come from?

It comes from the lentils which are naturally high in protein. If served with a wholegrain such as those found in chapati or brown rice then the meal gives you all of the essential amino acids that your body needs.

 

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.