Quick cook Spicy dhal

This tasty and nutritious meal is ideal for all palates, suggests.

Dhal is a rich source of protein for vegetarians and meat eaters alike. Check the figures.

For 175g of steak, salmon and dhal respectively, you get: 38g, 34g and 18g of protein, but with 44g, 18g and only 1g of fat. Dhal is also the easiest to cook.

Serve it with rice or nan, or wrapped in a tortilla. Left over dhal can be stored in the fridge/freezer with no loss of nutrition. Choose from the huge range and variety of pulses now available in supermarkets, sold as lentils, peas or dhal.

Spicy Dhal

  1. Wash pulses two or three times, removing husks (which float). Soak for a few hours.
  2. In a non-stick pan, fry cumin seeds, cinnamon stick, salt, chilli powder, fried onions, tomatoes, turmeric, garlic and ginger.
  3. Add soaked pulses and mix well. Add water. Bring to boil.
  4. Reduce heat and simmer for 30 minutes until water is absorbed and dhal is tender. Add coriander to garnish, and serve.

Dr Sharma is a GP in Oldham, Greater Manchester

INGREDIENTS
1 tbsp of olive oil Fried onions 1 clove crushed garlic
1 small stem crushed ginger 3cm cinnamon stick
1 tbsp cumin seeds Pinch of salt
Pinch of red chilli
250g or one cup of yellow split dhal/peas/lentils
1 can chopped tomatoes
1 cup of water
1tsp garam masala

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