The Happy Pear No Oil, Super Tasty, Low Calorie, Extremely Healthy Vegetarian Dish - Lentil Dahl

INGREDIENTS

• 500g red lentils
• 2 red onions
• 3 cloves of garlic
• 1/2 a thumb-size piece of ginger
• 1 courgette
• 4 medium ripe tomatoes
• 3 tsp sea salt
• 2 tsp ground cumin
• pinch of cayenne
• 1 tsp ground turmeric
• 3 tsp medium curry powder
• 1 tsp freshly ground black pepper
• 3 tbsp tamari
• juice of 1 lime
• small bunch of fresh coriander

INSTRUCTIONS

• Peel and finely slice the onions, garlic and ginger. Cut the courgette into bite-size pieces and roughly chop the tomatoes
• Saute the onions, garlic and ginger in 4 tbsp of water in a large pan on a high heat for 5 minutes. Stir regularly, adding more water if they start to stick to the bottom of the pan. When the onions are soft, add the courgette, tomatoes and 1 tsp salt. Cover the pan and cook gently over a low heat for 5-10 minutes, stirring occasionally.
• Add the lentils, spices, tamari, lime juice, the remaining salt and 2 litres of water, and bring to the boil. Reduce to a low heat and simmer for 25 minutes, or until you are happy with the texture of the dahl. Stir regularly, as lentils have a tendency to stick
• Finely chop the coriander and sprinkle over the dahl. Serve with brown rice or toasted wholemeal pitta breads, cut into soldiers. Mango chutney is also a nice accompaniment

LWDLIK - These two guys are my new best friends. This was dead easy just how I like recipes. Although I didn't have red lentils so used Masoor brown, I had no tamari so used soya sauce instead, I used 1/4 tsp of chilli powder instead of pinch of cayenne, no courgette so used a carrot and still incredibly yummy. I cooked mine an extra 5 mins as the larger lentils needed more time. I still can't get over the 'no oil' thing. This may change the way I cook food. I'm trying the veg curry next will let you know how it goes. 

For more of their quick healthy recipes click here [link].

Lentils are a superfood here are the nutritional facts -

• 230 calories in a cup of cooked lentils
• 18 grams protein
• 15 grams of fiber
• 3.5 grams sugar
• less than 1 gram fat
• 358 milligrams folate
• 1 milligram manganese (49 percent DV)
• 6.6 milligrams iron (37 percent DV)
• 356 milligrams phosphorus (36 percent DV)
• 0.5 milligrams copper (25 percent DV)
• 0.5 milligrams thiamine (22 percent DV)
• 731 milligrams potassium (21 percent DV)
• 71 milligrams magnesium (18 percent DV)
• 0.4 milligrams vitamin B6 (18 percent DV)
• 2.5 milligrams zinc (17 percent DV)
• 1.3 milligrams vitamin B5
• For more amazing health benefit details [link].