Tomato & Lentil Dhal with Chapatis
This recipe features in these meal plans: Superfoods.
Tomato and lentil dhal served with chapatis. Each serving contains iron, essential amino acids and lycopene, a powerful natural antioxidant.
- 1 small onion (approx 110g), finely chopped
- 1 small carrot (approx 95g), diced
- 227g of tinned chopped tomatoes
- 90g of dried red lentils
- 1 tsp mustard seeds
- 115g of wholemeal plain flour
- 1 tsp ground coriander
- 1 clove of garlic, finely chopped
- 1 tsp ground cumin
- 2 tsp fresh ginger finely sliced
- 1 tsp mild chilli powder
- 1 tsp garam masala
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 280ml vegetable stock
- 1 tbsp butter, melted
- 1/4 tsp salt
- Serves: 2
- Course: Main Course
- Preparation time: 10 mins
- Cooking time: 70 mins
- Price per person: £0.87
- Store cupboard: Cook's
- Calories per serving: 501
- 5-a-day per serving: 2.1
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- Heat the oil in a saucepan and cook the onion for 3-4 minutes, or until soft. Add the garlic, carrot, cumin, mustard seeds, ground coriander and ginger. Cook for 5 minutes, or until the seeds start to pop and the carrot is tender.
- Stir in the chilli powder and garam masala and fry for 1 minute, or until the aroma from the spices is released.
- Add the lentils, tinned tomatoes and vegetable stock. Season with salt and pepper. Bring to the boil, reduce the heat and simmer, covered, for 45 minutes.
- Meanwhile, to make the chapatis, mix together the flour and salt in a large bowl. Make a well in the centre and gradually add in 80ml water to form a stiff dough.
- Knead the dough on a lightly floured surface for 10 minutes, or until smooth. Shape into a large ball and return to the bowl. Cover and set aside for 20 minutes.
- Divide the dough into 4 equal pieces and roll each ball into a flattened circle 10cm in diameter.
- Heat a frying pan until hot. Cook the chapatis one at a time in the frying pan for 2 minutes on each side, or until browned. Brush with the melted butter.
- Stir the lemon juice into the dhal and serve with the home-made chapatis.
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