RED LENTIL DAL WITH MASHED SWEET POTATO

This is a perfect recipe for your mains. You can eat it like this or pair it with any carbs of your choice to make a balanced meal.

INGREDIENTS

• 1 cup red lentils, rinsed
• 1 sweet potato, chopped into small cubes
• 1 red onion, halved, finely chopped
• 3 garlic cloves, finely chopped
• ½  long red chilli, seeds removed, finely sliced
• ½ tsp turmeric powder
• ½ tsp red chilli powder
• ½ tsp coriander powder
• ½ tsp jeera powder
• ½ tsp garam masala powder
• 2 tablespoons tomato puree
• ½ cup homemade curd / yoghurt
• 2 spring onions, finely chopped
• 2 tablespoons chopped mint leaves, plus extra leaves to serve
• Salt to taste
• 1 tsp Oil 
• Freshly ground black pepper to taste
• Fennel seeds and nigella seeds, to serve

METHOD 

• In a saucepan with 3 cups (750ml) water, combine lentils, sweet potatoes, red onions, garlic, chillies, masalas, tomato purée, and salt, oil. Over medium-high heat, bring to a boil.
•  Reduce heat to low, cover, and simmer for 15 minutes, or until sweet potato is fork-tender and lentils are mushy and porridge-like. Increase the heat and simmer it for a little longer if it’s too soupy; if it’s too thick, add a little water.
• Serve the dhal with the minted yoghurt, then garnish with fennel seeds, nigella seeds, and mint sprigs. Combine the yoghurt, spring onion, and mint.

NUTRITIONAL BENEFITS

Dal is a great source of fibre, protein, vitamins and minerals, dals are required for proper functioning and maintenance of good health, sweet potatoes are rich in vitamin A, vitamin C and potassium, sweet potatoes better digestion, improve vision and make skin and hair healthy. 

CALORIE COUNT 

OVER TO YOU 

This recipe is rich in protein, fibre and carbohydrates it is easy to prepare and is a healthy option for nutrient-dense meal.