Red Lentil Dahl

This is the dish I make when I want something that feels like being properly looked after, it's the kind of meal that comes together from ingredients you probably already have in the cupboard, and it always tastes better the next day once the spices have had a chance to settle in. With around 25g of protein, 11g of fibre and 13 plant points per portion, this creamy dahl is nourishing and comforting without any specialist ingredients. Serve with rice, a dollop of yoghurt, chilli and coriander, and it's genuinely one of the most comforting things I know how to make.

Why it's nutritionally good

• ~25g protein per portion, almost entirely from the red lentils, a great amount for a legume-based dish without any tofu or tempeh involved

• ~11g fibre per portion, again mostly from the lentils, close to half your daily target in one bowl

• 13 plant points in one sitting, between the onion, garlic, lentils, tomatoes, turmeric, cumin, chilli, coriander, garam masala spices, cinnamon, coconut, spinach, fresh coriander and lemon

• Turmeric brings curcumin along with its colour, and pairing it with black pepper or, in this case, chilli, helps with its absorption

• Coconut milk adds richness and some healthy fat, along with a bit of saturated fat, which is part of what makes this taste so indulgent for something built almost entirely on lentils and spices

• Spinach adds iron and folate, and the lemon juice added at the same time helps with iron absorption from both the spinach and the lentils

• Plant-based yoghurt on top adds a bit of extra protein and creaminess to finish it off

This is a proper, filling main on its own, and it's one of those dishes where the nutrition and the comfort completely overlap, nothing about it feels like a compromise.

Serves 4 - Ingredients

1 onion, roughly chopped

2 garlic cloves, roughly chopped

1 tsp ground turmeric

1 tsp ground cumin

1 tsp chilli powder

1 tsp ground coriander

1 tsp garam masala

½ tsp ground cinnamon

400 ml chopped tomatoes

350 g red lentils

500 ml vegetable stock

400 ml coconut milk

To serve

Cooked rice

Juice of 1 lemon

2 handfuls of fresh spinach

Handful of fresh coriander, finely chopped

Plant-based yoghurt

1 red chilli, thinly sliced

Instructions

Blend the base:

Add the onion and garlic to a food processor or blender and pulse until finely chopped.

Sauté:

Heat a splash of oil in a large pan over medium heat. Add the onion and garlic mixture and cook for 5–7 minutes until softened and fragrant, adding a splash of water as needed to prevent sticking.

Toast the spices:

Stir in all the ground spices and cook for 2–3 minutes to release their aromas, adding a little water if it starts to dry out.

Simmer the dahl:

Add the chopped tomatoes, red lentils, vegetable stock, coconut milk. Stir well, bring to the boil, then reduce the heat and simmer gently for 20 minutes, stirring occasionally.

Add the greens:

Stir in the spinach & lemon juice and cook for a further 5 minutes, or until wilted. Season to taste.

Serve and garnish:

Spoon the dahl over rice or serve with naan. Top with a dollop of plant-based yoghurt, chopped parsley, sliced red chilli, and an extra squeeze of lemon juice for brightness.