Tag Archives: dhal

Butternut and lentil curry.

Curry, on chilly days there is nothing like it to warm your bones. This is a mild, family friendly version that my kids loved.

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We have a jar of chilli that sits on our table so the adults can zing it up if they want to. Being half Sri-Lankan, curry has to feature in our diet, but I’ve not really cooked it much over the summer. So with autumn drawing in, I’m back on the curry wagon. My hubby will be doing a happy dance right now.

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In fact, this is how much my boy loved it! I think he managed to eat some 😉

Dietitian UK: Butternut and Lentil Curry 3

Butternut and Lentil Curry
Yields 4
A mild, family friendly, vegetarian curry that will warm you and make you smile.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
378 calories
59 g
0 g
7 g
21 g
2 g
276 g
18 g
11 g
0 g
4 g
Nutrition Facts
Serving Size
276g
Yields
4
Amount Per Serving
Calories 378
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 59g
20%
Dietary Fiber 24g
98%
Sugars 11g
Protein 21g
Vitamin A
1%
Vitamin C
15%
Calcium
7%
Iron
36%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 tsp mustard seeds
  3. 1 tsp coriander seeds
  4. 1 tsp cumin seeds
  5. Peel and chop 1 medium butternut squash
  6. 2 medium onions
  7. 3 cloves garlic
  8. 1 tsp fresh ginger
  9. 1/2 tsp tumeric
  10. 300g dried lentils
  11. 100g mushrooms
  12. 50g grated cream of coconut
  13. 400ml water
Instructions
  1. Peel and chop the butternut squash into 1cm chunks. Chop the onions, garlic and mushrooms.
  2. Heat the oil and add the seeds, cook for 1-2 minutes. Then add the onions. Cook until softened.
  3. Add the butternut squash along with the ginger, garlic and tumeric.
  4. Now add the lentils, mushrooms and water, stir.
  5. Add in the coconut and allow to simmer for 30 minutes. Add more water if needed and cook until the lentils are soft.
Notes
  1. Substitute the water and grated coconut for coconut milk if wanted.
beta
calories
378
fat
7g
protein
21g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/

Aubergine Dhal, the slow cooker way.

Lots of people are working on reducing their meat consumption at present, it sounds easy but if you are doing it you need to replace that meat protein with some other protein sources. Some examples would be soya, tofu, all forms of bean from kidney to cannellini to black beans, eggs, cheese, quinoa and pulses including lentils.

Having Sri-Lankan blood I absolutely LOVE lentils. So here is one of my favourite ways to cook them – DHAL.

Dhal is legendary in my family. We’ve all grown up on it and a meal of curry and rice is not complete without it. It’s incredibly versatile, can be made with all types of lentils and pulses and you can add most veggies to it too. Also a great dish for weaning 🙂

I also have a love of aubergine (or eggplant), so here is my recipe combining the two, slow cooked for true laziness.

Dietitian UK: Aubergine and lentil Dhal
Dietitian UK: Aubergine and lentil Dhal
Aubergine Dhal
Serves 4
An easy dhal recipe using the amazing aubergine, low GI, high in protein and super healthy.
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Prep Time
10 min
Cook Time
5 hr
Prep Time
10 min
Cook Time
5 hr
62 calories
14 g
0 g
1 g
3 g
0 g
209 g
16 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
209g
Servings
4
Amount Per Serving
Calories 62
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 16mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 5g
Protein 3g
Vitamin A
1%
Vitamin C
40%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 mugs lentils
  2. 1 aubergine
  3. 3 cloves garlic
  4. 1 onion
  5. 1.5cm fresh ginger, grated
  6. 150g cauliflower chopped up finely
  7. 1tsp each of mustard seeds, turmeric, coriander, garam masala and cumin
Instructions
  1. Saute the onion in pan or crockpot with spices, then add ginger and garlic, plus all other ingredients. Stir well, add water so it's covered by about 1/2 inch and leave to cook on high for 5 hours. Check the fluid level and towards the end of cooking add 100ml milk. I cooked mine for most of the day, it smelt divine.
beta
calories
62
fat
1g
protein
3g
carbs
14g
more
Dietitian UK https://www.dietitianuk.co.uk/

 

Sri-Lanka Breakfast

Dietitian UK: Sri-Lanka rice and curry breakfast
Dietitian UK: Sri-Lanka rice and curry breakfast

Breakfast….it’s one of my favourite meals of the day, and even more so when I’m in Sri-Lanka.

I’m half Sri-Lankan and so I have a special love for this teardop shaped island in the sun. We visit regularly as we have lots of family and also work with Young Hope – a charity that supports children orphaned post tsunami and the civil war.

One of the best bits about visiting Sri-Lanka for me has to be the food. I am a true food-a-holic. Good food makes me happy. Tasty, healthy food is even better. Sri-Lankan cuisine can be great for hitting that food spot for me.

In the UK breakfast can be a bit of a dull affair, lots of toast and cereal. Over in Sri-Lanka it’s a whole different story…. think tropical fruit, Hoppers – special pancakes that are crispy on the outside and soft in the middle, string hoopers – rice noodles shaped in a round design, omelettes, kiri-bath – coconut rice and many varieties of rice and curry. Yup that’s right, rice and curry for breakfast. I love to embrace all of this and actually rice and curry for brekkie is pretty good. My personal preference is for lentils with a fish curry served with a spoon of chilli hot sambol…..and it’s all wheat free, yay!

What’s the strangest thing you’ve had for breakfast?

Dietitian UK: Tropical Fruit Platter
Dietitian UK: Tropical Fruit Platter 

Dietitian UK: Sri-Lankan Kiri-bath, Spinach and Sambal (coconut rice)
Dietitian UK: Sri-Lankan Kiri-bath, Spinach and Sambal (coconut rice)