The key to healthy eating is finding recipes you love and that are convenient and simple to cook. We don’t do complicated at Ciara Ryan Nutrition. Instead we’re big fans of flavourful and nourishing food that helps you feel your best every single day.
Dahl is one of my favourite go-to recipes for this very reason. Not only is it incredibly satisfying, but it's also a smart choice for your heart. It’s low in saturated fat, which is important for maintaining heart health. The high fibre content in the lentils help reduce LDL cholesterol levels (the not-so-friendly "bad" cholesterol), thus lowering the risk of heart disease. Additionally, lentils contain protein and iron as well as potassium, which is an important nutrient for regulating blood pressure.
It’s also really easy to make, is great for leftovers and freezes well which leaves you spending less time in the kitchen while reaping the benefits of healthy eating.
So, by adding dahl to your diet, you're not just enjoying great food, you're taking a delicious step toward managing your cholesterol levels naturally.
1 teaspoon olive oil
2 onions diced
3 garlic cloves finely chopped
1 tbs fresh ginger peeled and grated
½ finely chopped red chilli (or ½ teaspoon dried chilli flakes, plus more for serving at the end)
½ tsp cumin seeds
½ tsp coriander seeds
½ tsp mustard seeds
2 tsp ground turmeric
1 tsp garam masala
1 cup (200g) dried red lentils, uncooked (rinsed and drained)
1 can (400ml) chopped tomatoes
1 can (400ml) coconut milk
500ml vegetable stock
Salt and pepper
Juice of half a lemon
2 handfuls fresh spinach washed
Heat the oil in a large pan over a medium heat. Add the onion and cook gently for 5 minutes. Add the garlic, ginger and red chilli and cook for a few minutes.
Grind the cumin, coriander and mustard seeds lightly in a pestle and mortar, then add to the pan, along with the turmeric and garam masala and cook for 1 minute.
Add the lentils, tomatoes with their juice, coconut milk and stock, then stir to combine. Season with salt and pepper and cook on a medium to low heat for 15-20 minutes until reduced and thick. You can leave it a little longer on a very low heat for even more flavour, just remember to keep stirring so that it doesn't stick to the bottom of the pot. Taste and add more chilli and seasoning if desired.
Stir in the lemon juice and spinach until it wilts.
Serve warm with brown rice. I also like to add a good handful of chopped coriander and chopped chilli for some extra heat!
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