Beetroot dhal

Packed full of flavour, this beetroot dhal courtesy of Love Beetroot (www.lovebeetroot.co.uk) is a unique twist on the traditional dhal. Ideal for family dinners and dinner parties; serve with rice or naan bread, or both!

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Nutrition Facts

Beetroot dhal

Amount Per Serving

Calories 438 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 19g119%

Polyunsaturated Fat 1g

Monounsaturated Fat 1g

Sodium 366mg16%

Potassium 1085mg31%

Carbohydrates 45g15%

Fiber 19g79%

Sugar 7g8%

Protein 17g34%

Vitamin A 727IU15%

Vitamin C 29mg35%

Calcium 89mg9%

Iron 9mg50%

* Percent Daily Values are based on a 2000 calorie diet.

Beetroot dhal

A beetroot version of the classic dhal.

Prep Time15 minutes mins

Cook Time1 hour hr

Total Time1 hour hr 15 minutes mins

Course: Main Course

Cuisine: Indian

Servings: 4 people

Calories: 438kcal

Author: Love Beetroot

Equipment

• Blender or food processor
• large deep pan

Ingredients

• 250 g vac-pac beetroot
• 2 tbsp vegetable oil
• 1 red onion chopped
• 3 cloves of garlic crushed
• 1 tbsp ginger paste
• 1 red chilli finely sliced
• 1 tbsp garam masala
• 2 tsp ground cumin
• 2 tsp ground turmeric
• 1/2 tsp salt
• 200 g red lentils
• 400 ml coconut milk
• juice of 1/2 a lime
• 30 g fresh coriander roughly chopped
• 2 spring onions finely sliced

Method

• In a blender or food processor blitz the beetroot including the juice until puréed,then set aside.
• In a large deep pan heat the oil on a medium heat and add the onion. Fry gently until soft, but not coloured. Add the garlic, ginger paste and chilli and continue to fry on low for a further two minutes.
• Add the spices, stirring to combine, along with the salt.
• Add the lentils, the beetroot puree and the coconut milk. Simmer on a low heat, stirring every now and then to prevent sticking.
• Once the lentils have absorbed the puree and coconut and are cooked through, which should take about 40 mins, remove from the heat.
• Squeeze the lime over the dhal, and sprinkle over the coriander and spring onions. Serve with rice and naan or simply enjoy as it is.

Nutrition

Calories: 438kcal | Carbohydrates: 45g | Protein: 17g | Fat: 23g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 366mg | Potassium: 1085mg | Fiber: 19g | Sugar: 7g | Vitamin A: 727IU | Vitamin C: 29mg | Calcium: 89mg | Iron: 9mg

Courtesy of Love Beetroot (www.lovebeetroot.co.uk). 

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