Good Food
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Southern Indian Dal

QuickUnder $10/4 servesMain MealsVegetarianLentils & Legumes Indian
Serves 4Time 30 minsSouthern Indian Dal

Comforting, traditional dal with a coconut flavour

Fat - total 11g 15%
Fat - saturated 3g 12%
Salt 111mg 5%
Protein 12g 23%
Carbs 49g 16%
Sugar 2g 2%
Energy 1430kJ 16%

% based on an adult’s recommended daily intake

Ingredients

  • ( 1 cup) Red lentil, dry
  • ( 2 tbsp) Oil, vegetable
  • ( 1 medium) Brown onion, raw and peeled
  • ( 2 cloves) Raw garlic, peeled
  • ( 3 tsp) Raw ginger, peeled
  • ( 2 tsp) Curry powder
  • ( 1 stem) Curry leaves
  • ( 1/2 cup) Reduced-fat coconut milk, canned
  • ( 1 cup) White rice, raw
  • ( 1/2 tsp) Turmeric powder
  • ( 1/2 tsp) Cooking salt
  • ( 1 tsp) Ground black pepper
  • ( 500 ml) Tap water

Method

  1. Cook rice, following instructions on the packet.
  2. Peel the onions and cut into small cubes. Crush the garlic and grate the ginger.
  3. Heat the oil in a large pan and cook the diced onions, crushed garlic, grated ginger, salt, pepper and curry leaves until the onions are soft and sweet.
  4. Add the curry powder and turmeric. Cook for 30 seconds.
  5. Add two (2) cups of water and lentils.
  6. Add the coconut milk and cook until the lentils are the same colour as the gravy.
  7. Serve with the rice.
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