lentils Archives - freespiritfood

Discovered the concept of using 90 second microwave brown rice as an addition to salads!

It’s a great way to add some healthy carbs for a delicious lunch or as a side.

This combination of balsamic, beetroot, onions, lentils and walnuts with a good dollop or two of lemony yoghurt dressing is very delicious.

Serve it warm or cold.

Ingredients:

Pack of 4 pre-cooked fresh baby beetroots (available in supermarkets in Australia)

1 can brown lentils

250g 90 second microwave brown rice

1/2 red onion sliced thinly

1/2 cup copped continental parsley

1/2 cup walnuts

3 tablespoons balsamic vinegar

2 tablespoons olive oil

1 tablespoon brown sugar

1/2 cup plain Greek yoghurt

Juice of half a lemon

Method:

1. Cut beetroot into wedges, heat oil in non-stick pan, cook beetroot for 2-3 minutes, add vinegar and sugar and cook another 2-3 minutes until vinegar evaporates. Remove from heat.

2. Slice onions, chop parsley, squeeze lemon juice. Drain lentils. Mix yoghurt with pinch of salt and lemon juice.

3. Toast walnuts in a non-stick pan..be careful not to burn.

4. Cook 90 second brown rice

5. Put warm rice into a salad bowl, add drained lentils, onions, beetroot, parsley. Mix gently. Then top with toasted walnuts.

6. Dress salad with yoghurt lemon dressing.

Most Indian meals should be accompanied by a Dhal – an almost souplike side dish which can be made from a number of different types of lentils. Dhal is an absolute must to accompany South Indian vegetarian meals adding essential proteins. My version is quick and easy, using red lentils and the flavours featured are inspired by the dhals of Kerala and other parts of South India. Tarka dhal refers to the process of adding a Tarka(seasoned oil dressing with onions, tomatoes and spices) to the boiled lentils which adds flavour and depth to the sauce. Unlike most recipes I prefer to “cook” the boiled lentils in the Tarka at the end to allow the flavours to permeate the whole dish. For a richer and creamier consistency that is truly South Indian, coconut cream can be added at the end or else to make it sinfully delicious a knob of butter. Dhal keeps well in the fridge and can be successfully frozen and reheated. Leftovers are also great on toast.

Red lentils, ginger, garlic,, onion tomatoes form the basis of the ingredients for Tarka dhal.

Prep time:5 minutes Cooking time:25 minutes
Ingredients:
For Boiled lentils
3/4 cup red lentils
3 cups water
4-5cm knob of ginger peeled and cut in half
1 teaspoon turmeric
3/4 teaspoon salt
For Tarka
1/2 onion sliced finely
1/2 tomato chopped into small pieces
1 tspn fresh ginger and garlic ground into paste (2 small cloves garlic and equivalent amount ginger)
2-3 dried red chillies
1 tspn black mustard seeds
1 tspn cummin seeds
Handful curry leaves
1 stick cinnamon bark
2 tspns vegetable oil
Coriander chopped to garnish
Optional: knob of butter or 1/4 cup coconut cream

Method
Bring water to boil in small but deep pot or saucepan
Add knob of ginger, turmeric and salt
Add lentils stirring initially so the don’t stick to bottom
Reduce heat and cook on a low rolling boil for about 20 minutes or until lentils become soft and create a souplike consistency.
Add water in half cup measures as you go to allow for this consistency to be achieved without the mixture sticking or burning.

Red lentils on a rolling boil in pot for Tarka dhal

In a seperate deep non-stick frying pan or pot, heat the oil over medium heat, then add cinnamon stick, dried chillies, cummin seeds and curry leaves to flavour the oil ensuring spices don’t burn.
Add onions and cook over low heat until translucent for about 5 minutes, then add black mustard seeds.
Fry mustard seeds with onions and other spices for 1 minute and then add tomatoes, ground ginger and garlic.
Cook for another 5-8 minutes stirring regularly until tomatoes have broken down and slightly caramelised. Turn off heat.

Flavouring the oil with cummin seeds, cinnamon bark, dried chillies and curry leaves for Tarka Dhal

When lentils have boiled, reheat Tarka on medium heat in the frying pan, and then carefully pour boiled lentils into the seasoned oil, spices and onions and bring to a simmer to allow flavours to permeate the dhal.
Add extra butter or coconut cream at this point if you are using.
Garnish with coriander and serve.

Serves 4-6 as an accompaniment