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.

Ingredients

  • 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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Tomato & Lentil Dhal photo
Tasty?

41 cooks think so

Method

  1. 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.
  2. Stir in the chilli powder and garam masala and fry for 1 minute, or until the aroma from the spices is released.
  3. 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.
  4. 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.
  5. 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.
  6. Divide the dough into 4 equal pieces and roll each ball into a flattened circle 10cm in diameter.
  7. 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.
  8. Stir the lemon juice into the dhal and serve with the home-made chapatis.


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