Proteins: Lentil dhal

We have a name for this dhal in my house. "Crack dhal". Because it's as addictive as crack. Not that any of us can say we've tried crack, we just feel like it is on that level of the addictive spectrum. So watch yourself.

Dhal is such a mainstay in Indian cuisine, you see it throughout the country in various forms. Their ancestors made a good decision there. Lentils have the second-highest antioxidant content of any legume (behind black beans), and offer significant levels of protein, iron, zinc and folate. They work to reduce cholesterol, blood pressure, and moderate blood sugar levels.

As is my prerogative, I have attacked the level of saturated fat by reducing the amount of coconut milk by half. No need to clog up our arteries to get the crack-effect, thanks to the substitution of vegetable stock to maintain the flavour level. This dhal is a versatile little guy, and is delicious warmed up and served on a bed of grains, salad, or roast veggies. Get him in your life.



  • 4 cups dry green 'Puy' lentils

  • 3 cups coconut milk

  • 3 cups vegetable stock

  • 6 garlic cloves, crushed

  • 4 large tomatoes, diced

  • 3 tbsp curry powder

  • 2 tbsp lemon juice

  • Box of sandwich bags

  • 1 large freezer bag


  1. Place all ingredients in a large saucepan. Bring to a boil, reduce to a simmer, and stir occasionally for 1-1.5 hours.

  2. Once cooked, transfer to a large heat-proof container and store in the fridge until cool (usually overnight).

  3. Once cool, place half a cup of dhal into each sandwich bag until you have packaged all of the dhal as individual servings

  4. Seal each bag with minimal air inside, and put the dhal bags inside the larger freezer bag. Label the freezer bag, and store in the freezer until required.

PROTEINSCourtney Allely