Serves 4 with an estimated GL of 7 per serving.
This is a delicious and easy recipe that all the family will love. Lentils are rich in fibre, magnesium and B vitamins and are a good source of vegetable protein and phytoestrogens.
300gms red lentils
600ml water or stock
1 large red or white onion, chopped
2 medium carrots chopped (if you have an onion chopper carrots can easily be chopped very small and this encourages kids to eat these vegetable rich dishes )
Small cauliflower broken into florets
10 button mushrooms
1 sliced courgette
4 cloves of garlic, crushed
4 tsp Marigold Vegetable Boullion powder
1 x 400gms can chopped tomatoes
1 heaped tsp curry powder
1 tsp turmeric (optional)
You can use other vegetables such as red pepper or sliced celery instead of the mushrooms or courgettes
Place the lentils in a large saucepan with the water or stock, onion, garlic and Boullion, and bring to the boil. Simmer for 10 minutes.
Add the carrot, courgette, and mushrooms, tin of tomatoes and curry powder, cover and simmer for a further 20 mins, stirring occasionally so the mixture doesn’t stick to the bottom of the pan. Add the cauliflower florets to the dahl, 10 mins before the end so they stay nice and crunchy If the mixture becomes too thick add a little water and if it’s too watery leave the lid off.
This is delicious served with some wild or brown basmati rice (40gms per person) and some steamed local asparagus or broccoli.
Adapted from The Low GL Cookbook, P Holford.