Lentil dhal soup

Dhal, daal, dail, dahl, dal! However you spell it, the name comes from the Sanskrit word meaning ‘to split’ – think split peas! Lentils are so versatile, rich in protein and easy-peasy to cook. This recipe calls for curry powder; make sure that your blend includes cumin, turmeric, coriander, chilli, black pepper, garlic and ginger.

Per serving 378 kcals | 12g fat | 1g saturates | 43.4g carbohydrates | 18.3g protein | 13.1g sugars Vitamins A, C, B1 & B6, Folate, Potassium, Iron & Copper

SERVES 2
2 tablespoons vegetable oil

2 medium onions (160g/5¾oz), chopped

2 medium carrots (160g/5¾oz), peeled and diced

2 garlic cloves, chopped

1 teaspoon curry powder

½ teaspoon ground turmeric

160g (5¾oz) broccoli florets

160g (5¾oz) dried red lentils (see Tip)

160g (5¾oz) canned tomatoes

800ml (1½ pints) vegetable stock

salt and freshly ground black pepper, to taste

1. Heat the oil in a large saucepan over a low heat. Add the onions, carrots and garlic. Cook for 3–4 minutes, then sprinkle over the curry powder and turmeric powder. Season with salt and pepper. Cook for a further 3–4 minutes or until the onions have softened, stirring regularly.

2. Stir in the broccoli florets and cook for 1 minute, then add the red lentils. Stir until the lentils are thoroughly mixed into the vegetables and cook for a further minute.

3. Add the canned tomatoes and stock and stir well. Increase the heat and bring the dhal to the boil, then reduce the heat to a very low simmer. Cook for 15–20 minutes on a low heat. Stir the dhal regularly and keep checking the lentils. They will swell up and become slightly translucent and begin to break apart. You can test a small spoonful to make sure the lentils are thoroughly cooked through.

4. When the dhal is ready, remove from the heat and heap into two bowls.

TIP: If you’re following a low FODMAP diet, soak the lentils overnight prior to cooking.

This recipe is from Soupologie 5 a day Soups: Your 5 a day in one bowl by Anastasia Argent