Anti-inflammatory diet

One pot creamy red lentil dahl stew

A dairy free coconut-based creamy red lentil dal stew.

Traditionally lentil dahl/dal stew is not a one pot meal, as the Tarka (sauteed onion,garlic ginger and whole spice seeds such as mustard seeds, nigella seeds and cumin seeds) is made seperately in another pan and added at the end, but this is a simplified one pot version of Dahl using ground commonly found spices and of course, its dairy free.

simple one pot version ingredients:

  • 1.5 cup red split lentils
  • 2.5 cups Veg broth
  • 1 cup Coconut milk full fat, canned or Thai kitchen carton
  • 2-3 ripe tomatoes, or sub with a 400 ml can of diced tomatoes
  • One medium or large onion, diced
  • 4 Garlic cloves
  • tsp fresh ginger, minced
  • tsp ground ginger
  • 1 tsp turmeric powder
  • 1 tsp ground dry coriander
  • 1/2 tbsp ground cumin
  • 1/4 tsp red chili pdr/cayenne/red pepper flakes (optional)
  • salt and pepper
  • 1/3 tsp garam masala
  • optional: 1/4 tsp fenugreek powder (fenugreek leaves crushed in a mortar and pestle into a powder)
  • 3 handfuls spinach (Optional)

  1. Rinse the lentils until water runs clear. Puree one tomato in a blender one and keep the other tomato diced. In a pot warm butter flavor or regular coconut oil. First sauté onion, stirring often for 5 min, then add garlic, ginger and turmeric powder and sauté one min, stirring often.
  2. Add split red lentils and veg stock and bring to boil, discarding foam from the top. lower the heat to medium-low and add full fat coconut milk, spices and seasonings except garam masala (garam masala is toasted first then powdered so its already cooked and thereby added last).
  3. Cook for approx 20-25 minutes or until lentils are tender, stirring often down to the bottom especially in last few minutes when the bottom can burn. stir in garam masala and spinach and let wilt for another 2min or so. season to taste with more salt. Top with cilantro if desired. I like to add a sprinkle of lemon juice.
this version was done with canned tomatoes and the first pic above was done with fresh

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