A delicious dal doesn’t just polish your environmental halo, it’s also full of delicious, feel good ingredients, leaving you fuller for longer. If that’s not enough, it’s cheap as chips to make.

Ingredients (serves 4)

  • 200 grams of red lentils
  • 1 large onion, chopped
  • 2 cloves of garlic, chopped
  • Spices - 3 tsp curry powder OR 1 tsp cumin powder, coriander power, turmeric powder & chilli flakes
  • 2 plum tomatoes, sliced (or 200 grams of tinned tomatoes)
  • 1 inch of ginger, either chopped very small or grated (or one teaspoon of ginger powder)
  • Sea salt and black pepper
  • 1 tablespoon of oil (preferably coconut oil


  1. Prepare the ingredients as described above.
  2. Soften the diced onion in 2 tablespoons of oil for a couple of minutes before adding the chopped garlic and fresh ginger (if using) for one minute, then all of the powdered spices and stir through for another minute. Then add the sliced tomatoes (or tinned tomatoes) and stir through for a minute
  3. Now pour in the red lentils and stir through so the lentils are coated in the mixture. Add half a litre of boiling water and cook gently until the dal starts to thicken, this will happen quite quickly so don't allow it to dry out and burn. The amount of water you add after this is up to you, and different dals will have different thicknesses, but cook for at least 15 minutes, stirring regularly.
  4. Season to taste.

Hard core want more? This dal is great on it’s own, but if you want to up the carb content why not pair with our crispy and fluffy Sri Lankan coconut rotis

To add an extra dimension, warm a teaspoon of brown mustard seeds in a tablespoon of coconut oil in a pan on a medium hea, when they start to bubble or pop (after about a minute) add red chilli flakes and a small handful of curry leaves, after 30 seconds take off the heart. This is called a tempering mix, and should be mixed through when seasoning. This isn't essential but adds an extra burst of flavour.

This recipe was provided by Mark Breen of Seasonal Kitchen.