Dhal coconut red lentils

Easy, quick, nutritious!

Here is a very quick and easy legume recipe that appeals to a wide audience. Served with a little rice or another grain, you get a complete protein, making it an interesting vegetarian option. In addition, it keeps well in the refrigerator and you can add the vegetables of your choice. For all these reasons, we benefit from introducing this lentil recipe among our classics!

INSTRUCTIONS

Tarka

1 Saute over low or medium heat in a saucepan, until the garlic and onion are cooked (3-5 min)

2 Reserve for later

Lenses

3Bring 3 cups of water to a boil

4  Add 1½ cups coral red lentils

5 Boil over low heat until almost cooked (about 12 minutes)

6 Add the tarka that has been reserved

7 Add the powdered spices

8 Add 1 cup of coconut milk

9 Optional: 2 tbsp. tbsp tamarind paste (boiled in ½ cup filtered water then added to recipe)

10 Let simmer for 5 minutes then turn off the heat

11 Garnish with cilantro and/or chopped fresh parsley when serving

Ayurvedic profile

Beneficial for: vata and pitta

Suitable for:kapha in excessive amounts

Dominant flavor:  Mild/Sweet, 

Secondary flavor: Spicy, Dirt,

INGREDIENTS

Tarka
    •  ½ cup chopped medium onion (about 1)
    •  ¼ cup chopped medium tomato (about 1)
    •  2 tsp fresh garlic (about 3 clove quarters)
    •  2 tbsp chopped fresh ginger root (8 cm)
    •  ¼ cup vegetable oil (sunflower, canola, coconut, peanut, etc.)
    •  1 tbsp whole fenugreek seeds
    •  1 tbsp whole fennel seeds
    •  1 tbsp whole cumin seeds
    •  2 tbsp crushed coriander seeds
    •  1 tsp whole mustard seeds
Lenses
    •  3 ½ cups of water
    •  1 ½ cups coral red lentils
    •  1 cup of coconut milk
    •  2 tbsp tamarind paste (optional)
    •  1 ½ tbsp garam masala powder
    •  1 tbsp turmeric powder
    •  1 tsp ground cumin powder
    •  2 tsp green cardamom powder
    •  ½ tsp asafoetida powder (also called Hing or Ase Fetid)
    •  ¼ tsp ground black pepper
    •  Salt to taste

Variation for VATA types

    • This recipe is ideal for soothing vata. In the extreme, to avoid any aggravating factors, it is possible to omit the tomatoes

Variations for PITTA types

    • Remove tomatoes and mustard seeds
    •  Reduce the ginger and garam masala by half
    •  Add plenty of parsley and fresh cilantro when serving

Variation for KAPHA types

    • Add some hot peppers
    •  Double the amount of black pepper
    •  Reduce the coconut milk by half
    •  Serve limited portions

NOTES

Many variations possible

Note that it is entirely appropriate to incorporate vegetables of your choice into this recipe. It’s a matter of adding them at the right time so that their texture is tender without the vegetables being overcooked. For carrots and sweet potatoes for example, you have to add them almost at the same time as the red lentils because they cook quickly. It is also possible to prepare the tarka in a cauldron, then add water on top and continue preparing the lentils like this. Adapt this recipe to your preferences, adjusting the spices, varying the vegetables and adding water to adjust the texture. Don’t hesitate to prepare it even if you are missing an ingredient! Accompanied by a cereal and cooked with green vegetables, this lentil dish has really interesting and complete nutritional properties, an excellent source of fiber, proteins and minerals. Meals combining grains, legumes and vegetables could easily form the basis of most people’s diets.