Swede and Yellow Lentil Daal

This dahl uses a spice blend introduced to us by Romy Gill. When she visited our studio we challenged her to a "ready steady cook" style cook-off and she made some delicious pan-fried pumpkin with what she described as her 'desert island spice mix' - nigella, cumin, brown mustard seeds, fenugreek and fennel. We couldn't believe how good it tasted, as soon as filming was done the entire crew gathered around with their forks eating the pumpkin right out of the pan. Here we have used it to flavour a mild and creamy yellow lentil and swede dahl. Thank you Romy for the cooking lesson! If you have time and feel so inclined, serve it with our Wholegrain Naan Breads.

Prep time
15 minutes
Cook time
40 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
fibre
Prebiotics
3+ fruits &
vegetables
Herbs &
spices
Contains
Why is this healthy?
Plant
points
High
fibre
Prebiotics
3+ fruits &
vegetables
Herbs &
spices

NUTRITION PER SERVING (Read more)

279kcal
Calories
14g
Protein
8g
Total Fat
41g
Carbs
13g
Fibre
14g
Sugars
376mg
Calcium
29%
 
6mg
Iron
32%
 
101mg
Magnesium
24%
 
241mg
Phosporus
19%
 
945mg
Potassium
20%
 
94mg
Sodium
4%
 
2mg
Zinc
19%
 
0mg
Copper
51%
 
0mg
Vitamin B1
40%
 
0mg
Vitamin B2
17%
 
3mg
Vitamin B3
18%
 
1mg
Vitamin B6
30%
 
152mcg
Vitamin B9
38%
 
1017mcg
Vitamin A
113%
 
1mcg
Vitamin B12
26%
 
56mg
Vitamin C
62%
 
1mcg
Vitamin D
5%
 
2mg
Vitamin E
12%
 
30mcg
Vitamin K
25%
 
Calories: 279kcal; Protein: 14g; Total Fat: 8g; Carbs: 41g; Fibre: 13g; Sugars: 14g; Calcium: 376mg (29%); Iron: 6mg (32%); Magnesium: 101mg (24%); Phosporus: 241mg (19%); Potassium: 945mg (20%); Sodium: 94mg (4%); Zinc: 2mg (19%); Copper: 0mg (51%); Vitamin B1: 0mg (40%); Vitamin B2: 0mg (17%); Vitamin B3: 3mg (18%); Vitamin B6: 1mg (30%); Vitamin B9: 152mcg (38%); Vitamin A: 1017mcg (113%); Vitamin B12: 1mcg (26%); Vitamin C: 56mg (62%); Vitamin D: 1mcg (5%); Vitamin E: 2mg (12%); Vitamin K: 30mcg (25%)
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Notes

The dahl can be frozen for up to 3 months. Allow to defrost overnight in the refrigerator before reheating.
Curry leaves have a rich, nutty and distinctive flavour. They don't really have a substitute, so if you can't find any you can add more flavour by topping with extra herbs.
Tip: Soak the lentils for at least 30 minutes before cooking and drain away the starchy water to ensure even cooking.
Freshly grinding seeds in a pestle and mortar or spice grinder yields better flavour than using pre-ground spices.
Use a food processor to pulse the vegetables to save time.

Why is this healthy?
Plant
points
High
fibre
Prebiotics
3+ fruits &
vegetables
Herbs &
spices
Contains
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