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Channa dahl

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This dish is a staple of South Asian cuisine. Lentils are an excellent source of protein, iron and both insoluble and soluble fibre.
Serves
4
Prep
10 minutes + 2 hours to soak lentils
Cook
1 hour
Each 306g serving contains (excludes serving suggestion)
KCal
224
Carbs
34.6g
Fibre
5.9g
Protein
14.3g
Fat
1.8g
Saturates
0.20g
Sugars
4.3g
Salt
0.12g
Portion Fruit & Veg
1
Ingredients
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Ingredients
225g yellow lentils, washed and soaked for 2 hours
half tsp red chilli powder
2 cloves garlic, peeled and chopped
quarter tsp turmeric
1 tsp olive/sunflower oil
1 large onion, sliced
1 green chilli, finely chopped
half tsp garam masala powder
1 tbsp fresh coriander, chopped
  1. Place the lentils in a pan and cover with 1.2 litres of water to come approximately 4cm above the lentils. Add the chilli powder, garlic, turmeric and bring to the boil. Cover and cook over a low heat for approximately an hour, until tender.
  2. Heat the oil in a frying pan, add the sliced onion and fry until golden brown. Reserve a few fried onions to garnish. Now add the green chilli. Stir through the lentil mixture, then garnish with the onions, garam masala and coriander.
Chefs tips
  • You could add extra garlic to the onions for more flavour. Thinly slice 2-3 cloves and cook for a few minutes with the onions.
  • Freezing instructions: Defrost in a microwave then cook over a very low heat until piping hot.
  • If you don’t have garlic or chillies to hand, you could use chilli powder and garlic granules, just check the label to make sure there's no added salt.

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