Lentil and Tomato Dhal with Wholemeal Roti Bread

Dhal is a delicious way to boost your intake of minerals such as fibre, iron and zinc. If you are cooking for one, save a serving of dhal to go with the Gujarati cabbage dish this week. If cooking for two, double the recipe below, saving half to go with the Gujarati cabbage.


Serves 2
adults
649
Kcals
per serving

10 Mins
prep

50 Mins
cooking

Recipe
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Ingredients

1 tbsp extra virgin olive oil (15ml)
1 medium onion, finely chopped  (150g)
1 clove garlic, finely minced  (6g)
1 inch piece ginger, root peeled and finely minced  (20g)
1 large carrot, peeled and diced into small pieces  (120g)
1 large potato, peeled and diced into small pieces  (225g)
1 tsp ground cumin  (3g)
red lentils, washed  (100g)
reduced sodium vegetable stock (600ml)
1 x 400g carton passata  (400g)
1 x 210g can canned chickpeas, drained and rinsed  (130g)
1 tbsp lemon juice
Pinch of ground black pepper
1 wholemeal roti  (120g)

Method

  1. Heat the oil in a large saucepan. Add the onion, garlic and ginger and fry gently for five minutes.
  2. Add the carrot, potato, cumin, lentils, stock and passata to the pan. Bring to the boil then turn heat down to a simmer. Cover the pan and cook for 20 minutes, stirring occasionally.
  3. Add the chickpeas, and more water if needed, and cook for a further 20 minutes, continuing to stir from time to time.
  4. Ladle the dhal into bowls and top with a squeeze of lemon juice and a little black pepper.
  5. Serve with wholemeal roti.
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Nutritional information per serving

649kCal, 2735kJ
29.2g
12.9g
6.3g
108.7g
25.9g
13.5g
712mg

© The Vegetarian Society