Summer lentil Dal with pickle cucumber and coriander cream
This is so tasty, low in fat and really easy to make. We make 3 components, a lentil curry, a coriander cream and a pickled spicy cucumber, that looks like watermelon to bring a well rounded nourishing meal. Serve with your favourite grain of choice or a wholemeal flatbread. This is a recipe from our Happy Shape course to help you reach your happy shape with Dr Sue Kineally and Dietician Rosie Martin.
Takes 30 minutes
Serves 4
Ingredients
- 1 red onion
- 1/2 thumbsize ginger
- 1/2 red chilli
- 2 courgettes
- 500 g lentils
- 400 g tinned chopped tomatoes
- 1.5 litre water
- 2 tbsp tamari
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 2 tsp ground coriander
- 1/3 tsp ground cinnamon
- 1 tsp salt
- 1/4 tsp black pepper
Cucumber Pickle
- 1/4 cucumber
- 1/2 red chilli
- 100 ml clear vinegar
- 1/2 fresh beetroot grated
- pinch salt
Coriander Cream
- 15 g fresh coriander
- 200 ml soy yoghurt
- 1/2 lime juice
- pinch salt
Instructions
- First step let's make the pickle. Slice the cucumber in half lengthwise and then slice into 1/2 cm slices. Add to a glass along with a pinch of salt and cover with the vinegar. Grate the beetroot and squeeze the juice into the vinegar to colour the pickle. You only want the juice and not the beetroot flesh (you may want to wear a glove here as the beetroot is so high in antioxidants that it will colour your hand). Mix well and leave the pickled to infuse while you make the Dal.
- Peel and finely dice the red onion and ginger. Finely dice the ½ chilli leaving the seeds in if you prefer it spicier or removing them if you prefer it less hot. Slice the courgettes into half moon shapes that are approx ½ cm thick
- Heat a large saucepan on high heat and once hot add in the onion and ginger and chilli and fry for 4-6 mins until it starts to brown. If it starts to stick, add in 2 tbsp of water to deglaze the pan and incorporate any stuck bits, You may have to do this more than once depending on your pan.
- Next add in the sliced courgettes along with the spices (ground coriander, ground cumin, turmeric, cinnamon, salt and pepper) and cook together for 3-4 mins allowing the courgettes to brown slightly.
- Add in the tin of chopped tomatoes, lentils, water and the tamari/ soy sauce and mix well. Bring to a boil and continue to cook for 15-20 mins until the lentils are cooked. You will have to stir regularly to avoid the lentils sticking.
- While the lentils are cooking make the coriander cream. Finely dice the coriander and add to the yogurt and mix with a pinch of salt and the juice of ½ lime. Mix well and set aside.
- Once the lentils are cooked add the juice of ½ a lime to them and season the dish by adding more salt, ground black pepper or lime juice to your liking.To serve, add a generous serving of dal, along with some coriander cream and some pickled on top! Enjoy, this is so tasty!