Nature's Choice / Blog / Healthy Eating / Coconut & Cardamom Red Lentil Dhal

Coconut & Cardamom Red Lentil Dhal

6 January 2016

With most pulses some soaking is required – however red lentils cook very quickly making them a great store cupboard staple. They also have a great shelf life and are packed with protein and good nutrition – as well as slow carbs. This dhal recipe is so versatile and can be served with Pitta bread or naan – or in a baked potato, or with brown rice. Its even delicious as a dip and just as yummy when cold! Its also very kind on your pocket which we know is essential during tough economic times.

2 tsp mustard seed
2 tsp cumin seed

5 curry leaves (optional)

1 small red chilli, de-seeded and chopped (optional)
1 tbsp olive oil
1 onion, finely diced
4 garlic clove, crushed
2½ cm fresh root ginger, grated
7 cardamom pods,
400g Natures Choice red lentils, rinsed and drained
400ml can reduced-fat coconut milk


In a large saucepan, on a low heat, toast the mustard and cumin seeds until they give off a nutty aroma; be careful not to burn them. Set aside in a bowl.

In the same pan, heat the oil over a low heat and soften the onion, garlic, curry leaves, chilli (if using) and ginger with the cardamom pods for 10 mins, adding a little water if they look like they might burn.
Tip the lentils and toasted seeds into the pan, then stir for a couple of mins before pouring in the coconut milk and enough water to cover it all well. Bring to the boil, immediately cover the pan, turn it down to a low heat and leave to simmer for about 45 mins, stirring every now and then to make sure the mixture is not sticking. If it starts to become too thick, add a little more water.

Enjoy with your whole family  in one of the ways mentioned above!


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