February 23, 2023
Lentil and vegie dhal
LENTIL AND VEGGIE DHAL
INGREDIENTS
- 1 tbsp olive oil or macadamia oil
- 1 red onion, finely chopped
- 2 garlic cloves, crushed
- 2 tsp fresh ginger, grated
- 1 tsp ground turmeric
- 1/2 tsp chili powder
- 210g (1 cup) split yellow lentils or red lentils, rinsed, drained
- 3 vine-ripened tomatoes, coarsely chopped
- 1 potato, peeled, coarsely chopped
- 2 tsp brown mustard seeds
- 2 sprigs fresh curry leaves
- 12 (about 30g) poppadum's, microwaved, to serve
- Lime cheeks, to serve
METHOD
Step 1
Heat 2 teaspoons oil in a large saucepan over medium heat. Add the onion. Cook, stirring, for 5 minutes or until softened. Add the garlic, ginger, turmeric and chili. Cook, stirring, for 1 minute or until aromatic.
Step 2
Add the lentils, tomato, potato and 1L (4 cups) water to the pan. Bring the mixture to the boil. Reduce heat to low and simmer gently for 30-35 minutes or until the lentils are very soft.
Step 3
Heat the remaining 2 teaspoons oil in a small frying pan over medium heat. Add the mustard seeds and curry sprigs. Cook, stirring, for 30 seconds or until the seeds start to pop. Remove from the heat.
Step 4
Top the dhal with the curry sprigs and spoon over the mustard seeds and any oil in the pan. Serve with poppadum's and lime cheeks alongside.
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |