Courgette And Red Lentil Daal Recipes

RED LENTIL DAHL

Steps:

• Peel and finely slice the onions, garlic and ginger. Cut the courgette into bite-size pieces and roughly chop the tomatoes
• Saute the onions, garlic and ginger in 4 tbsp of water in a large pan on a high heat for 5 minutes. Stir regularly, adding more water if they start to stick to the bottom of the pan. When the onions are soft, add the courgette, tomatoes and 1 tsp salt. Cover the pan and cook gently over a low heat for 5-10 minutes, stirring occasionally.
• Add the lentils, spices, tamari, lime juice, the remaining salt and 2 litres of water, and bring to the boil. Reduce to a low heat and simmer for 25 minutes, or until you are happy with the texture of the dahl. Stir regularly, as lentils have a tendency to stick
• Finely chop the coriander and sprinkle over the dahl. Serve with brown rice or toasted wholemeal pitta breads, cut into soldiers. Mango chutney is also a nice accompaniment

COURGETTE AND RED LENTIL DAAL

Steps:

• Heat the oil in the pan. Add the spices, stirring all the time. Fry them for a few minutes until they release their aroma.
• Add the lentils and stir for another minute making sure they are well coated with the oil and spice mix.
• Take the pan off the heat to add the stock. Then grate in the garlic and ginger, return to the heat and simmer for 10 mins.
• Add the diced courgette and stir in. Simmer for another 10 mins until the lentils are soft, adding more water when needed. The amount of water you need to add will vary according to how much the courgette absorbs.
• Add a squeeze of lemon juice to taste. It brightens and lifts the entire dish.
• Serve with roti, other flatbreads, or rice, garnished with chopped coriander leaf (cilantro).

SPINACH, SWEET POTATO & LENTIL DHAL

Steps:

• Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.
• Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
• Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.
• Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
• Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.
• Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
• Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
• Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.

AUTO DRAFT

Steps:

• Heat the oil in a heavy pot over moderate heat. Add the onions and chopped ginger; cook 6 to 8 minutes or until the onions are translucent. Add the fresh pepper, garlic, cumin, coriander, turmeric and salt; continue cooking 1 minute. Add the lentils and stir to coat with the spices.
• Pour in the coconut milk and 2 cups of water. Cover the pot and simmer for 5 minutes, stirring occasionally. Toss in the zucchini, adding more water if the dish looks dry. Continue cooking, covered, 10 more minutes or until the zucchini is cooked, but still firm. Remove from heat, and let the curry rest with the lid on for 5 minutes. Sprinkle with chili flakes and garnish with the chopped coriander before serving.

HOME

Steps:

• Method 1. Tip the lentils into a bowl. Pour enough cold water into the pan to cover the lentils. Leave them to soak while you prepare the veg. 2. Peel and finely chop the onion. Trim and coarsely grate the courgettes. Peel and coarsely grate the sweet potato. 3. Warm ½ tsp oil in a medium pan over a low heat. Add the onion, courgette and sweet potato. Season with a pinch of salt and pepper. Cook, stirring often, for 8 mins till the veg have softened. 4. While the veg fry, peel and grate the garlic and ginger. Finely chop the chilli, flicking out the seeds and white pith for less heat. Finely chop the coriander stalks (save the leaves for garnishing). 5. Stir the garlic, ginger, chilli and coriander stalks into the veg with 1 tsp each ground cumin, coriander and turmeric. Drop in the cinnamon stick and 4 cloves. Cook and stir for 1 min. 6. Drain the lentils and stir them into the spiced veg. Crumble in the vegetable stock cube and pour in 450ml boiling water. 7. Season with a good pinch of salt and pepper. Pop the lid on the pan. Bring to the boil. Turn the heat down. Cover. Simmer for 10-15 mins till the lentils are soft and thick but still a little soupy. Keep your eye on the pan, and stir every so often so they don't catch and burn. Add a splash more water if the lentils need it. 8. Taste the daal and add a pinch more salt or pepper if you think it needs it. Scoop out the cinnamon stick and the cloves (if you can spot them). Spoon the daal into warm bowls and top with the reserved coriander leaves, roughly chopped. Serve straight away.

COURGETTE & LENTIL LASAGNE

Steps:

• Mist a large nonstick frying pan with cooking spray and cook the courgettes over a high heat for 10 minutes, stirring occasionally, until softened. Remove from the heat, stir in the lentils and set aside.
• Mist a medium nonstick pan with cooking spray and set over a medium heat. Fry the garlic for 1 minute, then add the passata and heat until just beginning to simmer. Stir in the balsamic vinegar and dried herbs, then season to taste and remove from the heat. Preheat the oven to 200°C, fan 180°C, gas mark 6.
• Assemble the lasagne. Spoon a little of the passata into a 1.5-litre baking dish and spread over the base of the dish, then layer with one-quarter of the lasagne sheets, followed by one-quarter of the passata sauce. Scatter over one-third of the courgette and lentil mixture, followed by one-quarter of the mozzarella. Repeat twice, then add a final layer of lasagne sheets, passata and mozzarella.
• Cover with kitchen foil and bake for 30 minutes, then remove the foil and bake for a further 15 minutes, until the pasta is cooked through and the cheese is melted and bubbling, then serve.

INSTANT POT ZUCCHINI DAL

Steps:

• Press Saute on Instant Pot. Add oil, and once it's hot, add cumin seeds. Let them crackle.
• Add ginger-garlic paste, asafetida, green chili, and saute for 15-20 secs.
• Then add chopped onion. Saute till onions turn light brown.
• Add tomatoes along with dry spices turmeric powder, red chili powder, coriander powder, garam masala powder, and cook till tomatoes turn soft, which takes 2-3 minutes.
• Then add diced Zucchini, rinsed lentils or dal, salt, water, and give a stir. Adjust spices at this stage. No need to soak the dal for this recipe.
• Once you add all ingredients for Zucchini Dal in the instant pot, place the trivet and then the bowl of rice with water. This way they will both cook together.
• Close the lid on the pot, and turn the pressure valve to the SEALING position. Set the pot to MANUAL/PRESSURE COOK (High Pressure) and increase the timer to 5 minutes.
• Once the pot beeps, let it release the pressure naturally (NPR) for 10 minutes.
• Add cilantro and lime juice, mix well serve zucchini lentil curry hot with boiled rice, quinoa, or roti.
• In a pressure cooker, add diced zucchini, minced garlic-ginger, green chilies, onion, tomatoes, masoor dal, turmeric powder, salt, water, and pressure cook up to 2 whistles.
• Meanwhile, prepare the tempering and add this tempering into the dal once cooked along with red chili powder and garam masala and let the dal simmer for 6-8 minutes.
• Add cilantro and lime juice, mix well serve zucchini masoor dal hot with boiled rice, quinoa, or roti.

YELLOW LENTIL DAL STEW/SOUP WITH CARROTS AND ZUCCHINI/BRUSSELS SPROUTS (MUNG DAAL)

Steps:

• In a deep pan or pressure cooker, add oil and heat on medium
• Add mustard seeds an wait for them to sputter.
• Add the asafoetida, fennel seeds and curry leaves and mix. Cook for half a minute
• Add the chilli and garlic and cook for 5-7 minutes stirring frequently till the garlic browns up evenly.
• Add in the carrots and Zucchini or Brussels Sprouts or both. You can add some other veggies per preference. Cook for a minute.
• Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy,
• Drain the lentils and add them to the pan, add salt, and water and mix well.
• Pressure cook for 1 whistle (5 minutes on high pressure after pressure indicator turns on) or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
• Serve hot topped with chopped cilantro leaves or red chili flakes, with Roti/Naan Indian flat bread, Rice, dry veggie subzis or as a soup with garlic bread.
• To refresh the daal the next day, in a small pan, add a teaspoon of oil, heat on medium, add 1/4 teaspoon mustard seeds, 3-4 curry leaves and chili flakes. Wait for the mustard seeds to sputter. Pour this over the heated Daal and serve.

ROASTED AUBERGINE AND RED LENTIL DHAL

Steps:

• Preheat your oven to 220C / 200C fan / gas mark 7 / 425F.
• Place the diced aubergine in a single layer on a large non-stick baking sheet. Drizzle over the olive oil and scatter over the salt and cumin. Use your hands to mix everything together and rearrange as a single layer. Place in your preheated oven for 20 minutes - turning once to prevent sticking.
• Meanwhile, put the onions and olive oil in a deep, wide pan and cook the onions over a low heat with the lid on for 5 minutes, or until softened but not brown. Stir occasionally.
• Add the chilli, garlic, ginger, turmeric and garam masala and cook over a gentle head for 2 minutes, stirring occasionally. If the pan gets too dry add a splash of cold water.
• Add the lentils, chopped tomatoes, water and black pepper. Stir and bring to the boil. Lower the heat and cook for 30 minutes (with the lid on). Check on the dhal occasionally and add extra water if necessary.
• When the dhal is cooked, stir in the fresh coriander and roasted aubergine - saving a few pieces for garnish (or not if you'd rather hide the fact that there are aubergines in this curry!!).
• Serve scattered with a few pieces of aubergine and some extra fresh coriander