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Dhal Curry

Serves Serves 6-8

Per Serving: Calories 282kCal | Protein 14g | Fat 5g | Carbohydrates (incl Rice) 46g

Suitable for: Light Meal Phase 3 | Main meal Phase 2/3

INGREDIENTS

Ingredients

1 cup (250ml) black/brown lentils, cooked
1 cup (250ml) red lentils, cooked
2Tbs (30ml) canola oil
3 large onions, peeled and sliced
3 cinnamon sticks
2 whole cloves, peeled and sliced
1 medium tomato, chopped
4tsp (20ml) each roasted masala, ground coriander, ground cumin
1tsp (5ml) turmeric
3Tbs (45ml) leaf masala
2 sweet potatoes and/or brinjals, cubed
2tsp (10ml) crushed garlic
1tsp (5ml) grated fresh ginger
2 cups (500ml) boiling water
2 green chillies, seeds removed and chopped
125g green beans, cut into pieces

Sambal:

20g fresh coriander
4-8 chillies, seeded and chopped
3 garlic cloves, crushed
25g cashew nuts
25g raisins
2Tbs (30ml) castor sugar
Juice of 4 lemons
2tsp (10ml) salt

To finish:

1/3 cup fresh coriander
Lentil / bean sprouts
Juice of 1 lemon
4tsp (20ml) garam masala
Basmati Rice

INSTRUCTIONS

Instructions:

Soak the lentils in lukewarm water for 30 minutes. Drain.
Heat the oil in a medium saucepan. Add the onion, cloves and cinnamon sticks and cook gently until softened.
Add the tomato, spices, vegetable chunks, garlic and ginger and stir fry until fragrant.
Add the lentils, boiling water and chillies. Simmer until the lentils are soft. Add water if necessary.
Add the green beans and simmer until just done and still firm. Season with salt.

Sambal:

Pulse the coriander, chillies, garlic, nuts and raisins in a food processor until finely chopped but not a paste. Add the rest of the ingredients and blitz until just combined.

To finish:

Sprinkle the coriander, sprouts and lemon juice over the lentil mixture. Stir then sprinkle the garam masala over.

Serve with basmati rice and the sambal.

NOTES

This delicious plant-based curry provides the same protein as 60g cooked chicken / meat with less than half the fat provided by the animal proteins. The fat provided is a healthy fat, in small quantities making it very suitable in a weight-loss program.

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