Name: Channa dahl
Prep time: 10 minutes + 2 hours to soak lentils
Cook time: 1 hour
Yield: 4
Ingredients: 225g yellow lentils, washed and soaked for 2 hours; half tsp red chilli powder; 2 cloves garlic, peeled and chopped; quarter tsp turmeric; 1 tsp olive/sunflower oil; 1 large onion, sliced; 1 green chilli, finely chopped; half tsp garam masala powder; 1 tbsp fresh coriander, chopped

This dish is a staple of South Asian cuisine. Lentils are an excellent source of protein, iron and both insoluble and soluble fibre.

Serves

Prep

10 minutes + 2 hours to soak lentils

Cook

1 hour

Nutritional Information:

Each 306g serving contains (excludes serving suggestion)

KCal: 224
Carbs: 34.6g
Fibre: 5.9g
Protein: 14.3g
Fat: 1.8g
(Low)
Saturates: 0.2g
(Low)
Sugars: 4.3g
(Low)
Salt: 0.12g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

225g yellow lentils, washed and soaked for 2 hours
half tsp red chilli powder
2 cloves garlic, peeled and chopped
quarter tsp turmeric
1 tsp olive/sunflower oil
1 large onion, sliced
1 green chilli, finely chopped
half tsp garam masala powder
1 tbsp fresh coriander, chopped

Please view Whisk.com privacy policy for more information

Method

Step 1

Place the lentils in a pan and cover with 1.2 litres of water to come approximately 4cm above the lentils. Add the chilli powder, garlic, turmeric and bring to the boil. Cover and cook over a low heat for approximately an hour, until tender.

Step 2

Heat the oil in a frying pan, add the sliced onion and fry until golden brown. Reserve a few fried onions to garnish. Now add the green chilli. Stir through the lentil mixture, then garnish with the onions, garam masala and coriander.

Recipe tips

You could add extra garlic to the onions for more flavour. Thinly slice 2-3 cloves and cook for a few minutes with the onions.
Freezing instructions: Defrost in a microwave then cook over a very low heat until piping hot.
If you don’t have garlic or chillies to hand, you could use chilli powder and garlic granules, just check the label to make sure there's no added salt.