Martine's Dhal with roasted cauliflower
FREQUENCY:
As desired
SERVES:
2
PREP/COOK TIME:
30 minutes
INGREDIENTS:
For the dhal:
Red split lentils (1 fist per person)
½ tsp turmeric
2 large tomatoes, chopped
5cm piece ginger, peeled and grated
2 garlic cloves, crushed or grated
2 green chillies, chopped
2 tbsp tamarind paste
1 tsp hot chilli powder
2 tsp ground coriander
For the cauliflower:
Cauliflower (2 cupped hands per person)
Cumin
Chilli powder
For the tempering:
Avocado oil (£1 coin per person)
½ tsp cumin seeds
8 garlic cloves, sliced
a dozen or so curry leaves
DIRECTIONS:
Pre-heat your oven to 180 degrees. Cut up your cauliflower and sprinkle over the cumin and chilli powder. Place in the in the over and roast for around 25mins, checking on things after 20mins.
Boil your water and add to a pan with your lentils to cook for around 10mins or until soft.
strain the lentils and add to the pan with your other ingredients.
Pour some oil into a pan and add your turmeric, tomatoes, ginger, garlic and chillies.
Turn the heat down low and cook until you have a thick purée, adding water if it gets too dry. Dhal can be quite soupy or quite thick, depending on how you like it. Simply reduce it to thicken it, or add water to thin it. Season to taste.
When the dhal is at a thickness you like, add the tamarind, chilli powder (unless it’s already hot enough), and the ground coriander and check the seasoning.
Tempering is the last phase for a dhal. Heat the oil in a frying pan and add the cumin seeds. Cook over a medium heat for about 30 secs, then add the garlic and cook for about 10 secs (the garlic should eventually become golden but not brown so don’t overdo it at this point), then add the curry leaves, if using. Fry until the curry leaves are crisp. Pour this over the dhal and stir. Cover and leave to sit for a few mins before serving.
NUTRITIONAL EVALUATION:
The main protein source of this dish are red split lentils which provide around 7.5g of protein for every 100g. Despite being lower than animal protein sources (most meat and fish provide around 20g per 100g), legumes have the added benefit of fibre and many micronutrients including zinc and iron.
Like olive oil, avocado oil is rich in the monounsaturated fat oleic acid, so is heart-healthy. In comparison to olive oil has less omega 3, but has more vitamin E. Vitamin E can help stabilising blood cholesterol levels and has an antioxidant action.
Cauliflower is very rich in many nutrients, including vitamin C, K and B6. Vitamin C is great to support and modulate the immune system, K is essential for blood clotting and B6 is involved in nervous system relaxation.
Similar to other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates, two groups of antioxidants that studies have been shown can potentially slow the growth of cancer cells.
Cauliflower is also a source of choline, which plays a major role in maintaining the integrity of cell membranes, synthesizing DNA and supporting metabolism.
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