High-Protein Dhal Curry Recipe

If you want one recipe that ticks the boxes for protein, fibre, budget and flavour all at once, dhal is hard to beat. This lentil curry is one of my favourite dinners. It's simple to make, costs a few dollars per serve and delivers a combination of plant protein and fibre that most weeknight dinners can't match.

South Asian Dhal (Lentil Curry)

Prep + cook time: 40 minutes | Serves: 6

Ingredients:

• 1.5 cups red lentils, dry

• 1 tsp turmeric

• 1 tbsp chilli powder

• Salt (to taste)

• 1 tbsp ginger garlic paste

• 1 tin crushed tomatoes

• 1 tsp garam masala

• 1 tbsp oil

• 1 red onion, finely diced

• 2 dried red chillies

• 1 tsp black mustard seeds

Method:

• Simmer the lentils: Add red lentils, rinsed well and 4 cups water to a pot and bring to the boil. Skim off any foam, then reduce to a simmer. Cook until the lentils are starting to soften, stirring occasionally.

• Add the spices and tomatoes: Once the lentils are a bit soft, stir in turmeric, chilli powder,  ginger-garlic paste, garam masala and crushed tomatoes. Continue simmering until the lentils have fully broken down and the dhal is thick and creamy. Add a splash more water if it gets too thick.

• In a separate pan: Heat oil over medium-high heat. Add black mustard seeds, dried red chillies, fresh curry leaves. Add onion and fry until deep golden.

  
  

• Pour the rest over the dhal and stir through. Add salt to taste and serve with rice.

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This recipe was created by Ben, an Accredited Practising Dietitian. If you'd like personalised support with weight management, diabetes or sports nutrition, book an appointment.

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