Speedy 8-Ingredient Pantry Dal · Weight Loss Over 40

Sue-Anne Hickey

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21h (edited) • Recipes 🥗

Speedy 8-Ingredient Pantry Dal

Dlicious, hot meal in a bowl. Modified from The Oh She Glows Cookbook - Serves 4 (1¼ cups per serving)

Active prep time: 8 minutes

Total time: 22 to 37 minutes (depending on the veggies used)

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:

1/4 cup water
4 cups diced (peeled, if necessary) veggies (see headnote)
½ cup (100 g) dried red lentils (or more)
½ cup water, plus more if needed ( or vegetable stock or chicken stock)
1 (14-ounce/398 mL) can diced tomatoes, with their juices
1 (14-ounce/398 mL) can coconut milk (regular or light)
1½ teaspoons garlic powder & 1½ teaspoons dried onion flakes*
1 tablespoon good-quality curry powder, or to taste
¾ to 1 teaspoon sun dried sea salt, to taste
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
Chopped fresh cilantro, for garnish
Cooked basmati brown rice or grain of choice (optional), for serving
Fresh lime juice, or lemon juice for serving
A dollop of plain yogurt, for serving

𝗥𝗲𝗰𝗶𝗽𝗲 𝗻𝗼𝘁𝗲𝘀

With only eight ingredients and 8 minutes of prep time, this dish can be whipped up lightning fast using pantry staples and whatever veggies you have on hand. No being stuck in the kitchen or last-minute trips to the store for this one! I started with the traditional legumes and spices that make up an authentic dal and added veggies to make it a speedy, nutritionally rounded dinner option.

If you have some on hand, baby spinach or swiss chard is a great addition—simply stir it in at the end of cooking.

This dish is good with 2 cups (220 g) of chopped zucchini and 2 cups (110 g) of broccoli, but feel free to use any veggies you have on hand to make this truly a “pantry” recipe! A few ideas: carrot and zucchini, potatoes and peas, peeled sweet potato and red bell pepper, or cauliflower and broccoli.

𝗦𝘂𝗲-𝗔𝗻𝗻𝗲'𝘀 𝗡𝗼𝘁𝗲𝘀:

*I prefer to use fresh chopped garlic and onion rather than dried, and add them to the veggies at the beginning.

I use extra lentils for extra protein, and this time I used tomato sauce because I didn't have a can of tomatoes. Sometimes I use fresh tomatoes…

I chopped the swiss chard stems and added them at the beginning and added the chopped leaves at the end.

Adding the oil at the end instead of at the beginning, is healthier.

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀

1. In a large pot, warm 1/4 cup water over medium-low heat. Add the veggies to the pot and stir to cook.

2. Add the lentils, water, diced tomatoes with their juices, coconut milk, garlic powder, onion flakes, curry powder, salt, and pepper to taste. Stir to combine.

3. Increase the heat to high and bring to a low boil. Reduce the heat to medium and gently simmer, uncovered, stirring. add in spinach or swiss chard at the end. Cook about 15 or 20 minutes until the lentils are soft.

4. Drizzle with a little olive oil, lime or lemon juice and your toppings of choice.

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Speedy 8-Ingredient Pantry Dal